* Holiday Schedule

          – Monday, December 26th, Open Gym 9 AM-5 PM (Programming will be posted)

          – Sunday, January 1st, Closed

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

***As many of you know, one of our long time members Damon Lease has been dealing with a whole host of medical issues. Please click the link HERE if you’d like to help the Lease family.

Pre Class:

1) Row: 6 sets of 4 minutes

Minute 1 – 10 seconds @ 2K/50 seconds Easy

Minute 2 – 20 seconds @ 2K/40 seconds Easy

Minute 3 – 30 seconds @ 2K/30 seconds Easy

Minute 4 – 40 seconds @ 2K/20 seconds Easy

Rest 1 minute

Pick pacing you can maintain across for all rounds.

WOD:

2) 2 Front Squats + 3 Back Squats: Every 2:30 x 7 sets

Warm-up as needed. Start around 70% of your 1RM Front Squat. Build as heavy as deemed fit. Make sure the transition between Front and Back Squat is as quick as possible.

3) 3 rounds AQAP:

100 Double-unders

50 Air Squats

10 D-Ball Over Shoulder 150/100

Extra Work:

4) Glute Ham Raise: 4 sets of 8

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

5) Banded Hamstring Curls: 100 Reps

Break up as needed. Not for time, for quality.

6) D-Ball Bear Hug Box Step-up: 3 sets of 10/side

Rest 90-120 seconds between sets. Heavy as possible. Use a box that puts your knee in line with your hip.

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