*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) Every 2:00 x 10 sets:

Odd – 100ft D-Ball Carry + 250/225m Row Erg

Even – 100ft Broad Jump + 500/450m Bike Erg

Pick loading so you can move the D-Ball Carry Unbroken. Scale distances as needed you so you are getting 20-30 seconds rest each round. If it’s busy partner up with someone and share gear starting on opposing stations.

2) AQAP:

45 Knees-up

45 Ball Slams

EMOTM Perform 5 Knee Push-ups/Push-ups

Work starts with 5 Push-ups. Pick a Push-up position, and scale quantity as needed so that you can perform them unbroken through the workout. Every minute stop where you are and perform 5 Push-ups at the beginning of the minute.

Extra Work:

3) Abmat Sit-ups: 100 Reps

Keep track of time and attempts to complete.

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