* Due to the construction going on CrossFit Kids will be cancelled this Saturday, the 31st.

** We will be closed Sunday, January 1st.

*** Mark your calendars. CVCF Annual Holiday party is Saturday, January 28th, at Foam Brewery. Tickets will go on sale the 1st of the year.

Pre Class:

1) Row: 5 sets of…

375m @ 2K Pace

250m Easy

250m @ 2K Pace

375m Easy

Rest 1 minute

Total of 6,250m

Use consistent/attainable pacing for all 5 sets. Workout courtesy of Chris Hinshaw.

2) Power Snatch + Snatch: 7 sets

Warm-up as needed. Rest 90-120 seconds between sets. Start around 60-70% of your 1RM and build as heavy as deemed fit. Drop and reset between reps.

3) Power Clean + Push Jerk + Jerk: 5 sets

Warm-up as needed. Rest 90-120 seconds between sets. Start around 60-70% of your 1RM and build as heavy as deemed fit. 

WOD:

4) Back Rack Box Step-ups: 5/side Every 2:00 x 5 sets

Warm-up as needed. Box height should put you hip in line with your knee when on the box. Alternate legs each rep. Reference 12/2 for loading.

5) Romanian Deadlifts: 10 Reps Every 2:00 x 5 sets

This should be performed as a continuation over your Step-ups starting at 10:00 on the clock. Load around 30-40% of your 1RM Deadlift. Reference 12/2 for loading.

6) 10-9-8-7-6-5-4-3-2-1 – AQAP

Squat Snatches 115/75

30 Double-unders

Extra Work:

7) Glute Ham Raise: 5 sets of 5

Rest 90-120 seconds between sets. Add load/assistance as deemed fit.

8) Reverse Hyper: 3 sets of 20

Rest 90-120 seconds between sets. Heavy as possible.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE