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) Swim: A) Warm-Up 200m swim B) 2 rounds of: 50m Pull 50m Swim 50m Kick 50m Swim 25m Underwater Swim 2 Minutes Rest Between rounds on Part B. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*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) Bench Press: 4 sets of 4 Rest 2-3 minutes between sets. Build to a tough load for the day, then perform all 4 sets at the same weight. Reference last week for loading. 2) Back Rack Press from Split Jerk Stance: 3 sets of 5/side Rest 2-3 minutes between sets. Reference last week for loading. Build as heavy as deemed fit. 3) Strict Chest-to-bar…