*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:

Session A:

1) Back Squat: 3 sets of 10 @ 60-70%

Rest 2-3 minutes between sets. Pick a loading and stick with it, you’ll be making use of this loading for the next few weeks. Weight should be tough, but not crushing and definitely not a max.

2) Front Squat – Every 2:00 x 9 sets: 5-3-1-5-3-1-5-3-1

Pick weights for each respective rep scheme and stick with it. 5’s should be in the 60-70% Range, 3’s in the 70-80% range, and 80-90% range for the singles. Weights should be tough but manageable.

3) 18-15-12 – AQAP:

Squat Cleans 135/95

Calories Assault Bike

Scale as needed.

4) Dumbbell Farmer’s Carry Walking Lunges: 6 x 50ft

Rest 90-120 seconds between sets. Heavy as possible unbroken.

5) Glute Ham Raise: 5 sets of 8

Rest 90-120 seconds between sets. Add load/assistance as deemed fit.

Session B:

1) Row: 3 x 1000m @ 2K PR Pace

Rest 3 minutes between intervals. If you don’t have a recent/accurate pace, heir on the side of something a little slow than too fast.

2) Airplane: 3 sets of 3/side

Rest 60 seconds between sets.

3) Single Leg Wall Sit: 4 sets of 30 seconds/side

Rest 60 seconds between sets.

4) Reverse Hyper: 3 sets of 20

Rest 90-120 seconds between sets. Heavy as possible.

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