*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) 35 minute AMRAP:

200 Double-unders

75 Dumbbell Box Step-Overs 35/25 @ 24/20

50 D-Ball Over the Shoulder 100/70

25/side Alternating Dumbbell Plank Rows 35/25

This is a long grinder/chipper. You should get through at least one round and then start making your way through another round. Approach with appropriate intensity and pacing. Plank Rows are a total of 50 reps, alternate arms each rep.

Extra Work:

2) 3 sets of:

20 Banded Face Pulls

20 Banded “No Money’s”

For quality/activation, not for time.

3) Yoke Carry: 6 sets of 50ft

Rest 2-3 minutes between sets. Heavy as possible while moving unbroken.

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