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: 1) 5 rounds AQAP: 75 Double-unders 25 Dumbbell Box Step-Overs 35/25 @ 24/20 15 Push-ups Scale as needed. Extra Work: 2) GHD Hold Russian Twists: 6 x :20 ON/:40 OFF Max Reps. Focus on holding a nice piked position, feet pointed, knees straight. Perform these in the parallel position of a GHD Sit-up. 3) Good Morning: 4 sets of 12 Rest 90-120 seconds between sets. Focus on position over loading. For results post detailed weights, reps, times, thoughts, etc. for all work completed 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: 1a) 0:00 – 5:00 – Every 1:00 x 5 sets: 1 Snatch Lift-Off Below the Knee + 1 Snatch Lift-Off Above the Knee + 1 Muscle Clean + 1 Push Press Warm-up as needed. Pause on the Lift-Offs for 2-3 seconds at the designated position each rep. You should be able to start with heavier loading than weeks past. Reset on the floor between each rep that originates on the floor, no Touch-and-Go. 1b) 5:00 – 10:00 – Every 1:00 x 5 sets: 1 Snatch Lift-Off Below the Knee…