Author: Jade

*Due to the Holidays and some of our Benchmark workouts we will have a different schedule for this week. We will have long workouts Monday and Tuesday, Wednesday will be a normal Friday, and Friday will be your normal Monday for this week in terms of programming. **Winter 2018 Holiday Schedule HERE WOD: 1) Every 3:00 x 7 sets: 5 Close Grip Bench Press + 5 Strict Pull-ups + 30 second Hollow Hollow Start at a moderate load for the Bench Press and build as deemed fit. Strict Pull-ups use assistance, or add load as deemed fit. Scale Hollow Hold time as needed. 2) 12 minute AMRAP: 12 Calories Ski/Bike/Row/Run 18 Dumbbell Shoulder-to-Overhead 35/25 24 Alternating Lunges Extra Work: 3) Band Pull-Aparts: 100 Reps Switch between over and underhand every 10 reps. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Due to the Holidays and some of our Benchmark workouts we will have a different schedule for this week. We will have long workouts Monday and Tuesday, Wednesday will be a normal Friday, and Friday will be your normal Monday for this week in terms of programming. **Winter 2018 Holiday Schedule HERE WOD: 1) CVCF 12 Days of Christmas – AQAP: 1 Heavy Rope Single-under x 10 2 Deadlifts 135/95 3 Dumbbell Devil’s Press 35/25 4 D-Ball Bear Squats 70/50 5 D-Ball Over the Shoulder 70/50 6 Ring Rows 7 Burpees 8 Knees-up 9 Kettlebell Swings 35/26 10 Box Jumps 24/20 11 Push-ups 12 Dumbbell Clean and Jerks 35/25 For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE