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 – 15:00 – Every 1:30 x 10 sets: 5 Prone Snow Angels + 5 Dumbbell/Plate Cuban Presses + 5/side Abmat Sit-up + w/Single Arm Dumbbell Support Overhead Shoulder health work. Goal is not loading, but activation and quality of movement. 1b) 15:00 – 23:00 – Every 2:00 x 4 sets: 15 Kettlebell Swings 35/26 + 5 Push Press Goal is to build to a heavy 5 Rep Push Press for the day. Hit the Swings first, rest as needed before performing the Barbell Complex. 1c) 23:00 – 33:00…

*Week 5 Intramural Score Submissions HERE **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: 1) 20 minute EMOTM: Odd – 30 seconds Hard Ski Erg Even – 30 seconds Hard Bike Erg – Standing If it’s busy, partner up with some and share machines. Hit these at paces that are hard, but maintainable. Try and match your calories/meters each round on each respective machine. 2) Every 5:00 x 2 sets: 125 Heavy Rope Single-unders 30 Ring Rows 30 Alternating Dumbbell Hang Power Snatch 35/25 30 Push-ups Scale as needed so you get around 1 minute rest the…