Author: Jade

*For December please be aware of the following schedule changes for the holidays. 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) 0:00 – 8:00 – Every 2:00 x 4 sets: 5/side Front Rack Lateral Box Step-ups Focus on positioning and movement over load. Box height should put your knee and hip in line. Perform all 5 reps on 1 side, then switch to the other. 1b) 8:00 – 16:00 – Every 2:00 x 4 sets: 6/side Dumbbell Farmers Bulgarian Split Squat Perform all reps on 1 side before switching to the other. Build as heavy as deemed fit. 1c) 16:00 – 20:00 – Every 1:00 x 4 sets: 20-30 second Hollow Hold Don’t go max effort. Goal is to hit…

*For December please be aware of the following schedule changes for the holidays. 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) 5 rounds – 5 minute AMRAP – 1 minute Rest: 21 Alternating Dumbbell Squat Snatch 50/35 15/side Single Arm Dumbbell Plank Rows 50/35 9/side Single Arm Dumbbell Push Press 50/35 Max Burpee Box Jumps 24/20 Each 5 minute AMRAP you start from scratch. For the Dumbbells Rows perform all 15 on 1 side, then switch arms, same goes for the Push Press. If you can’t Squat Snatch scale to Power Snatch. Scale as needed. Extra Work: 2) Dog Sled Push: 8 x 100ft Rest 90 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts,…