Author: Jade

*For Thanksgiving Week please be aware of the following schedule changes… Wednesday, November 27th, 4:15, 5:30, and 6:40 PM Classes Cancelled (CVCF will close at 1:30 after the Noon Class) Thursday, November 28th, ONE CLASS ONLY @ 9:00 AM Friday, November 29th, 8:00 AM BURN CLASS ONLY, Open Gym from 9:00 AM – 6:00 PM WOD: 1a) 0:00 – 12:00 – Every 2:00 x 6 sets:  3 Pause Back Squats + 6 Back Squats Warm-up as needed. Start with a moderate amount of weight. Pause in the bottom for 2-3 seconds each rep for the first 3 reps, and then finish out the last 6 reps at normal tempo. Build as heavy as deemed fit. 1b) 13:00 – 21:00 – Every 2:00 x 4 sets: 10 Alternating Dead-Stop Front Rack Reverse Lunges Alternate reps for 5 on each side. Stop in the bottom for…

*For Thanksgiving Week please be aware of the following schedule changes… Wednesday, November 27th, 4:15, 5:30, and 6:40 PM Classes Cancelled (CVCF will close at 1:30 after the Noon Class) Thursday, November 28th, ONE CLASS ONLY @ 9:00 AM Friday, November 29th, 8:00 AM BURN CLASS ONLY, Open Gym from 9:00 AM – 6:00 PM WOD: 1a) 0:00 – 10:00 – Max Reps: 2 minutes Burpee Box Jumps 24/20 2 minutes Knees-up 2 minutes Dumbbell Front Rack Box Step-ups 25/15 @ 24/20 2 minutes Air Squats 2 minutes Dumbbell Push Press 25/15 Max Reps at each station. Scale movements/loading as needed. 1b) 10:00 – 15:00 – Active Recovery 5 minutes Machine Keep yourself moving but work to get your heart rate down and get yourself recovered for the next piece. 1c) 15:00 – 25:00 – Max Reps: 2 minutes Dumbbell Push Press 25/15 2 minutes Air…