*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 Press: Establish a Heavy Double for the Day

Rest 2-3 minutes between sets. Heavy, not a max effort.

2) 40 Minute EMOTM:

A – 50′ Heavy Reverse Sled Drag

B – 20/15 Cals Bike Erg

C – 50′ Single Arm DB Farmers Carry, Right & Left 100/70

D – 15/12 Cals Ski Erg

E – 10 D-Ball Squats 150/100

Scale movements as needed so you can maintain for all 8 cycles.

3) 5 sets of:

A – 5/side Single Arm DB Row w/Pause @ Chest

B – 5/side Single Arm KB Incline Bench Press w/Pause @ Lockout

Perform movements back-to-back. Rest 2-3 minutes between sets. Build as heavy as deemed fit.

4) Kettlebell Windmills: 3 sets of 10/side

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

5) Banded Glute Bridge-ups: 100 Reps

For quality, not for time.

6) Mobility: 15-20 minutes

Spend time working on any tight areas from this week. Volume will jump back up starting Monday.

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