*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) Strict Ring Muscle-up Work:

A – Establish a Heavy 50ft Unbroken Hand-Over-Hand Sled Pull

B – 8 sets of 3 Negative Ring Muscle-ups

C – 3 sets of 10-15 Wide Grip Lat Pull Downs

Rest 90-120 seconds between sets on movements. Use a box to jump up to the support position for the Ring Muscle-up Negatives. Work as heavy as possible for the Lat Pull Downs.

2) Ring Support Hold: 3 sets of:

10 seconds Top +

10 seconds Half Way +

10 seconds Bottom

Rest 90-120 seconds between sets.

3) Every 1:00 x 10 sets: 1.1 Power Snatch

Keep weights light and snappy. Drop and reset between reps.

4) Half Kneeling Landmine Twists: 3 sets of 12/side

Rest 90-120 seconds between sets.

5) Every 5:00 x 5 sets:

10 Burpee-to-Target

5 Wall Climbs

10 Box Jump + Step Down 30/24

50ft Handstand Walk

10 Dumbbell Squat Cleans 50/35

Scale as needed. Looking for around 90 seconds of rest give or take. Burpee-to-Target, Target should be 6″ out of reach, both hands must make contact with the target.

6) Shoulder Mobility: 15-20 minutes

Spend this time working on shoulder mobility, stretching, self massage, even working the Crossover Symmetry.

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