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

Pre Class:

1) Row: 2 sets of…

5 minutes @ Easy Pace

4 minutes @ 3-5 seconds Faster Pace

3 minutes @ 3-5 seconds Faster Pace

2 minutes @ 3-5 seconds Faster Pace

1 minutes @ 3-5 seconds Faster Pace

Rest 3 minutes

Make sure you pace this out appropriately before you start and pick your paces. The goal should be to make the same drop each interval, so if you drop 4 seconds for the first interval, the goal should be to continue to drop 4 seconds each interval. Record meters rowed each set.

WOD:

2) Back Rack Front Foot Elevated Reverse Lunge: 5/side Every 2:00 x 5 sets

Warm-up as needed. Reference 12/9/16 for loading. Perform all 5 reps on one leg before switching to the other. Use a 2-4″ elevation. If this is too difficult stick with just a normal Reverse Lunge.

3) Russian Kettlebell Swings: 20 Reps Every 2:00 x 5 sets

Perform this as a continuation of your Lunges, starting at 10:00 on the clock. Load as heavy as possible.

4) 12 minute AMRAP:

20 Toes-to-bar

15 Shoulder-to-Overhead 115/75

10 Box Jump Overs 30/24

Extra Work:

5) Glute Ham Raise: 5 sets of 5

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

6) 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