* 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

Pre Class:

1) Behind the Neck Jerk: 5 sets of 2

Warm-up as needed. Rest 2-3 minutes between sets. Build as heavy as possible. Goal is heavier than last week.

2) 2-Stop Clean Pull: 4 sets of 3

Warm-up as needed. Rest 90-120 seconds between sets. Pause below the knee for 3 seconds and above the knee for 3 seconds then finish your pull. Use straps as needed. Goal is heavier than last week.

3) Hang Clean: 5 sets of 2

Warm-up as needed. Rest 2-3 minutes between sets. No dropping the bar between reps. Build as heavy as possible. Goal is heavier than last week

WOD:

4) “Hawks” – AQAP:

1000m Row

50 Deadlifts 225/155

50 Thrusters 95/65

50 Box Jumps 30/24

50 Burpees

50/side Overhead Walking Lunges 45/25

100 Double-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.

Post Class:

5) Reverse Hyper: 4 sets of 15

Rest 90 seconds between sets. heavy as possible.

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

Post Results/Thoughts To Comments