Author: Jade

*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: 4 sets of 4 Warm-up as needed. Build to a moderate to heavy set of 6 and then hit all 4 sets at that weight. Rest 2-3 minutes between sets. Reference last week for loading. 2) Weighted Strict Chin-up: Establish a 1RM Rest as needed between sets. No more than 5 attempts. 3) Yoke Carry: 4 sets of 75ft Rest 2-3 minutes…

*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) Every 2:00 x 5 sets: 10 Rope Rows + 2 Rope Climbs 15ft Scale as needed. 2) Supinated Bar Row Holds: 5 x 30 seconds Use either a barbell in the rack, or the adjustable Pull-up Bars. Setup a position you can hold your chest at the bar for 30 seconds unbroken. Rest 90 seconds between sets. 3) Every 1:00 x 10…