*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:

1a) 10 rounds AQAP:

2 Rope Sit-to-stand

8 Knees-up

12 Ball Slams 40/30

Directly into…

1b) 2 rounds AQAP:

20 Burpees

150 Heavy Rope Single-unders

Extra Work:

2) Hollow Hold: Accumulate 3 minutes

Keep track of time and attempts to compete.

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