* CVCF Project Day HERE. Open Gym will be cancelled this Sunday.

** Competitors Training Sessions HERE

*** Winter Throwdown Volunteer Sign-up HERE

**** Fall/Winter Schedule Changes/Closings HERE

WOD:

1) AQAP:

1000m Row

50 Deadlifts 95/65

50 Thrusters 45/35

50 Box Jumps 24/20

50 Burpees

50/side Overhead Walking Lunges 15/10

100 Single-unders

Hope to see you many of you in to pour it out for one of own and for someone who was a very influential person in making CVCF happen.

Extra Work:

2) Hip Extension: 3 sets of 20

Rest 90 seconds between sets. Add load if able.

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

Post Results/Thoughts To Comments