* 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: 10 x 500m @ 2K Pace

Rest 2 minutes between intervals.

WOD:

2) Back Squat: Every 2:00 x 9 sets

Sets 1 through 3 – 5 Reps

Sets 4 through 6 – 3 Reps

Sets 7 through 9 – 1 Rep

Warm-up as needed. Start around 60-70% of your 1RM Back Squat. Use this as an opportunity to build to a heavy single/max effort for the day.

3) 10 minute AMRAP:

10 Power Cleans 95/65

10 Front Squats 95/65

10 Burpees

Extra Work:

4) Single Leg Hip Thrusts: 3 sets of 15/side

Rest 90-120 seconds between sets. Add load if able. Perform all 15 reps on 1 leg before switching to the other.

5) Banded Pull Throughs: 3 sets of 20

Rest 90-120 seconds between sets.

6) Glute Ham Raise: 4 sets of 8

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

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