*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 – 15:00 – Every 1:30 x 10 sets:

5 Prone Snow Angels +

5 Dumbbell/Plate Cuban Presses +

5/side Abmat Sit-up + w/Single Arm Dumbbell Support Overhead

Shoulder health work. Goal is not loading, but activation and quality of movement.

1b) 15:00 – 23:00 – Every 2:00 x 4 sets:

15 Kettlebell Swings 53/35

+

3 Power Clean + 3 Push Press

Goal is to build to a heavy complex in 4 sets. Perform the Power Cleans T&G, performing all 3 of them and then hitting all 3 Push Press. Hit the Swings first, rest as needed before performing the Barbell Complex.

1c) 23:00 – 33:00 – Every 2:00 x 5 sets:

10 Alternating Kettlebell Goblet Lateral Lunges 

+

20 Medball Chest Toss

If you can’t perform Lateral Lunges with just your bodyweight then use a mast of the Pull-up rig to help assist you through range of motion. Medball Chest Toss is done lying on the floor. Perform with your normal Wall Ball weight.

1d) 33:00 – 40:00 – Every 1:00 x 7 sets:

1/side Kettlebell Turkish Get-up

Focus on position, technique, and quality of movement first, add load as deemed fit if you have this movement down.

Extra Work:

2) Yoke Carry: 5 sets of 50ft

Rest 90-120 seconds between sets. Build as heavy as deemed fit.

3) Bamboo Bar – 4 sets of:

5 Pause Bench Press

5 Top Half Bench Press

5 Bench Press

Rest 90-120 seconds between sets. Focus on stability over loading. Perform the “Top Half” reps just like it’s written, top half of the movement, similar to a board press but without the board.

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