*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) Bench Press: Establish a Tough Double for the Day

Rest 2-3 minutes between sets. Don’t build to a max effort, just something tough.

2) 5 sets of:

5 Bamboo Behind the Neck Strict Press +

10 Pause EZ Bar Supinated Grip Rows

Load as deemed fit. Rest 90-120 seconds after the super set.

3) L-Sit Hold: 4 x 20 seconds + 10 Flutter Kicks

Rest 90-120 seconds between sets.

4) 10 minute AMRAP:

1:00 Belt Machine Marching

50ft Dog Sled Push @ Bodyweight

You pick the weight for the Belt Squat, it should be something you can march for the entire minute unbroken.

5) Bike Erg: 15-30 minutes Easy

Easy pace, Damper 1, Spin those legs out.

6) Mobility: 15-20 minutes

Spend 15-20 minutes mobilizing.

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

https://youtu.be/Rm0GNWSKzYs