* Mats Olympic Class Is Cancelled This Tuesday, The 9th

** Fall/Winter Schedule Changes/Closings HERE

Pre Class:

1) Snatch Pulls: 3 sets of 3

Warm-up as needed. Rest 90-120 seconds between sets. Heavy as possible. Use straps if you need them/have them.

2) Hang Snatch + Snatch: 5 sets

Warm-up as needed. Rest 90-120 seconds between sets. Heavy as possible. Use straps if you need them/have them.

WOD:

3) Back Squat: 3 sets of 7

Warm-up as needed. Rest 90-120 seconds between sets. Heavy as possible.

4) Front Squat: 4 sets of 3

Warm-up as needed. Rest 90-120 seconds between sets. Heavy as possible.

5) 5 rounds AQAP:

6 Power Cleans 185/123

12 Front Squats 185/123

36 Double-unders

Extra Work:

6) Good Morning: 4 sets of 10

Rest 90 seconds between sets. Heavy as possible.

7) Reverse Hyper: 3 sets of 20

Rest 90 seconds between sets. Heavy as possible.

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

Post Results/Thoughts To Comments

Another year goes by and we ended Saturday evening with another successful Winter Throwdown. So many people have come up to me and complemented me on running such a great event. While I definitely put some leg work in, our gym, those that volunteered to help and those that are just members and help support the facility and make CVCF what it is, are really the ones responsible for making the competition such a success. Without all of you the competition and CVCF wouldn’t be what is. Thank you all so much for loving, sweating, bleeding, and pouring your hearts into CVCF on a daily basis.