* Holiday Schedule

          – Saturday, December 24th, CrossFit Kids Cancelled all other classes on.

          – Sunday, December 25th, Closed

          – 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) 20 minute EMOTM:

Odd – 10-20 Calories Ski Erg

Even – 50ft Crab Walk

Pick reps you can maintain on the Ski Erg for all 10 rounds. For the crab walk, goal position should be hips in line with the Knees and Shoulders.

WOD:

2) Snatch Pull + Snatch + Overhead Squat: 7 sets

Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. Reset between the Snatch Pull and Snatch.

3) Clean Pull + Low Hang Clean + Jerk: 5 sets

Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. No dropping the bar between the Pull and Low Hang Clean.

4) 4 rounds AQAP:

20 Wall Balls 20/14

20 Toes-to-bar

20 Kettlebell Swings 70/53

20 Box Jump Overs 24/20

Extra Work:

5) Strict Muscle-up: 10 minute EMOTM:

Pick a rep count you can maintain for all 10 rounds.

6) 4 rounds AQAP:

21 Push-ups

12 Strict Handstand Push-ups

Scale as needed.

7) Bar Dips: 5 sets of 5

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

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