* 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: 5 x 3 minutes

Rest 3 minutes between intervals. Hard Efforts.

WOD:

2) Pause Back 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.

3) Back Squat: 10 Reps Every 3:00 x 3 sets

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

4) 3 rounds AQAP:

100 Double-unders

21 Bar Facing Burpees

12 Deadlifts 275/185

Extra Work:

5) Sumo Stance Good Morning: 3 sets of 10

Rest 90-120 seconds between sets. Focus on position over loading.

6) Dumbbell Romanian Deadlifts: 3 sets of 20

Rest 90-120 seconds between sets. Heavy as possible.

7) Glute Ham Raise: 4 sets of 8

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