*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:

1a) 0:00 – 5:00 – Every 1:00 x  5 sets:

1 Clean Deadlift +

1 Hang Muscle Clean +

1 Muscle Clean

Start light and use this as warm-up and positioning work. Set the bar Dead on the floor when transition from the Hang Muscle Clean to the Muscle Clean.

1b) 5:00 – 10:00 – Every 1:00 x 5 sets:

1 Clean Deadlift +

1 Hang Power Clean

1 Power Clean

Build load from Part A. Reset on the floor between the two Cleans.

1c) 10:00 – 15:00 – Every 1:00 x 5 sets:

1 Clean Deadlift +

1 Hang Clean +

1 Push Press

Build load from Part B. 

1d) 15:00 – 21:00 – 6 minutes: Establish a 3 Rep Push Press from the Floor

Take as many or as little sets as possible to establish a heavy 3 Push Press for the day.

2) “Karen” – AQAP:

150 Wall Ball 20/14

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

Extra Work:

3) 5 sets of:

50ft/side Single Arm Kettlebell Overhead Carry

20 Hollow Rocks

Not for time. Work at a pace that allows complete focus on quality of movement.

4) Glute Ham Raise: 3 sets of 8-10 Reps

Rest 90-120 seconds between sets. Use assistance as needed.

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