*For December please be aware of the following schedule changes for the holidays.

  • Tuesday, December 24th there will be no evening classes. Last class of the day will be Noon with the gym closing around 1:30 PM.

  • Wednesday, December 25th there will be one class at 9:00 AM.

  • Tuesday December 31st there be will be no evening classes. Last class of the day will be Noon with the gym closing around 1:30 PM

  • Wednesday, January 1st CVCF will be CLOSED

WOD:

1) 21 minute EMOTM:

1 – 100ft Farmers Carry

2 – 10-15 D-Ball Good Mornings

3 – 30 second Hollow Hold

Warm-up focus on feeling out the Farmers Carry. Work as heavy as possible on the Farmers Carry. Focus on position on the other two movements.

2) AQAP:

150 Wall Ball 14/8

Scale as needed. Pace appropriately, don’t blow yourself out in your first set of Wall Balls.

Extra Work:

3) Single Arm Kettlebell Overhead Carry: 5 sets of 50ft/side

Rest 60 seconds between sets. Work as heavy as deemed fit.

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