* Due to the construction going on CrossFit Kids will be cancelled this Saturday, the 31st.

** We will be closed Sunday, January 1st.

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

WOD:

1a) 3 minute AMRAP:

5 T+G Squat Cleans 135/95

Rest 5 minutes

1b) 3 minute AMRAP:

3 T+G Squat Cleans 185/135

Rest 5 minutes

1c) 3 minute AMRAP:

Squat Cleans 225/155

Keep track of total sets/reps performed in each piece.

2) AQAP:

20/15 Calorie Assault Bike

20 Clean and Jerks 165/115

20/15 Calorie Assault Bike

Rest as needed.

3) AQAP:

20 Burpee Muscle-ups

40 Burpee Box Jump Overs 24/20

60 Burpees

Rest as needed.

4) AQAP:

5-4-3-2-1 Rope Climbs 15ft

25-20-15-10-5 Toes-to-bar

Rest as needed.

5) Strict Handstand Push-ups: 30-20-10 for time

Rest 90 seconds between sets.

6) Strict Chest-to-bar Pull-up: 10 minute EMOTM

Pick rep count you can maintain for all 10 sets.

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