*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) Rope Climb: 20 for time @ 15ft

Focus on pacing and consistent rest between climbs.

2) Every 1:00 x 10 sets:

Power Clean +

Push Jerk +

Split Jerk

Keep loading at so that lifts are clean and snappy.

3) Dead-Stop Front Squat w/Bands: 5 sets of 2

Rest 2-3 minutes between sets. Build as heavy as deemed fit. Guys Blue bands, Ladies Red bands.

4) Bike Erg: 20K @ 70-80%

Focus on consistent pacing. Perform on a low damper to work on turn-over speed.

5) 3 sets of:

10/side Single Leg Landmine Romanian Deadlifts

20 Cable Pull-Throughs

30 second Hip Extension Hold

Not for time, but for quality.

6) Mobility: 15-20 minutes

Work on your tightest areas in your body.

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