*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 1:00 x 10 sets: 2 Front Squats @ 60-75%

Keep the weights on the light, to moderate side, make sure every set feels good.

2) Every 1:00 x 10 sets: 2 Sumo Stance Box Squats @ Just Above Parallel @ 50% of your 1RM Back Squat

Keep things light and snappy. Keep the weight fixed for all 10 sets. Focus on getting the hip open explosively

3) Front Rack/Farmers Walking Lunge: 6 sets of 50ft

Rest 2-3 minutes between sets. Hold one Kettlebell in the Front Rack and the other at the Farmer’s Position. Switch sides each set.

4) Rower Pike-ups: 3 sets of 10

Slow and controlled,try to pause for a second at the top position. Rest 90-120 seconds between sets.

5) AQAP:

100/90 Calories Row Erg

100/90 Calories Assault Runner

100/90 Calories Ski Erg

100/90 Calories Bike Erg

Every 4:00 Perform 10 Kettlebell Deadlifts 70/53

Perform at moderate intensity, Zone 3. Start the workout on the Rower, and perform the first set of Deadlifts at the 4:00 mark.

6) Single Leg Reverse Hyper: 4 sets of 10/side

Rest 90-120 seconds between sets. Focus on position/activation over loading.

7) Hip Mobility: 15-20 Minutes

Spend this time stretching and/or mobilizing your hip area.

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