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

Pre Class:

1) Row: 10K

This is a time trial.

2) Snatch Pull + Power Snatch: Every 1:00 x 12 sets

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

3) Power Clean + Hang Power Clean + Push Jerk: Every 1:30 x 10 sets

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

WOD:

4) Pause Front Squat: 3 Reps Every 2:00 x 5 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Pause for 3 seconds in the bottom of the Squat.

5) Front Squat: 10 Reps Every 3:00 x 3 sets

This should be done as a continuation of your Pause Front Squats starting at 10:00 on the clock. Build as heavy as deemed fit.

6) 3 rounds AQAP:

9 Muscle-ups

15 Power Cleans 165/115

21/15 Calories Assault Bike

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