* This Wednesday, the 11th Jade, Dani, and Laura will be heading to Miami for Wodapalooza. The rest of the coaching staff has kindly worked to change their schedules to allow us to leave, and to keep every class on as scheduled. Please be mindful that the gym will be Open for classes, not for you to come in and train at your leisure. Please be respectful of all the coaches times, and also of our gym policies, if a coach is not at the gym (the doors might be open because of Fit2Perform) you CAN NOT train.

** CrossFit Kids will be cancelled Saturday, the 14th.

*** Mark your calendars. CVCF Annual Holiday party is Saturday, January 28th, at Foam Brewery. Tickets can be purchased HERE.

Pre Class:

1) Row:

10 minutes

8 minutes

6 minutes

4 minutes

2 minutes @ 5K Pace

For pacing build backwards from your 5K pace in even jumps. For instance if your 5K is a 1:45 Pace, then your paces might look like 1:57, 1:54, 1:51, 1:48, and 1:45. Each interval should be 3-5 seconds faster. No rest between intervals, this is one continuous 30 minute piece.

2) Snatch + Hang Snatch + Pause Overhead Squat: Every 1:30 x 10 sets

Warm-up as needed. Start around 60-70% of your 1RM and build as heavy as deemed fit.

3) Clean and Jerk: 3 sets of 2

Warm-up as needed. Start around 70-80% of your 1RM. Drop and reset between reps. Build as heavy as deemed fit. Rest 2-3 minutes between sets.

WOD:

4) Front Squat: Every 2:00 x 9 sets

Sets 1-3 – 5 Reps

Sets 4-6 – 3 Reps

Sets 7-9 – 1 Rep

Warm-up as needed. Start around 60-70% of your 1RM. Use this as an opportunity to establish a heavy single/max for day.

5) “Karen” – AQAP:

150 Wall Balls 20/14

Extra Work:

6) Glute Ham Raise: 5 sets of 5

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

7) 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