*Week 5 Intramural Score Submissions HERE

**For Thanksgiving Week please be aware of the following schedule changes…

• Wednesday, November 27th, 4:15, 5:30, and 6:40 PM Classes Cancelled (CVCF will close at 1:30 after the Noon Class)

• Thursday, November 28th, ONE CLASS ONLY @ 9:00 AM

• Friday, November 29th, 8:00 AM BURN CLASS ONLY, Open Gym from 9:00 AM – 6:00 PM

WOD:

1a) 0:00 – 12:00 – Every 2:00 x 6 sets: 4 Pause 1+1/4 Front Squats

Warm-up as needed. Start with a moderate amount of weight. This drill will be very tough if you hold the pauses for a full 1-2 seconds at each position. For each rep Pause in the Bottom on the descent of the rep, come back up just past parallel and pause, then back to the bottom and pause, and finally stand-up tall to finish.

1b) 13:00 – 21:00 – Every 1:00 x 8 sets: 2-3/side Single Leg Kettlebell Romanian Deadlift to Reverse Lunge

Perform the 2-3 reps on 1 leg and then switch to the to the other. Focus on balance and positioning over loading. 

2) 10 minute AMRAP:

21 Medball Squats 30/20

15 Hang Power Cleans 95/65

9 Bar Facing Burpees

Extra Work:

3) Single Leg Hip Extension: 4 sets of 10/side

Rest 90-120 seconds between sets.

4) Run: 5K

Perform at a moderate/Zone 3 tempo.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE