* 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.

Pre Class:

1) 20 minute EMOTM:

Odd – 10-20 Calorie Ski Erg

Even – 50ft/side Waiters Walk

Scale to load and reps that you can maintain for all 10 rounds.

WOD:

2) Snatch + Hang Snatch: Every 1:00 x 10 sets

Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. All reps full Squat.

3) Clean Pull + Power Clean + Hang Clean: 5 sets

Warm-up as needed. Start around 70% of your 1RM. Build as heavy as deemed fit. Hang Clean is full Squat.

4) 12 minute AMRAP:

21 Wall Balls 20/14

15 Deadlifs 155/105

9 Chest-to-bar Pull-ups

Extra Work:

5) 10 minute AMRAP:

5 Box Jumps 40/30

10 Strict Ring Rips

15 GHD Sit-ups

Scale as needed. Goal for intensity purposes should be the ability to do Ring Dips unbroken for at least 1 set…scale volume as deemed appropriate.

6) Paralette Handstand Push-ups: 5 sets of 5

Rest 2-3 minutes between sets. Use choose strict or kipping. Build to a max depth.

7) Handstand Walk: 200ft-100ft-50ft for time

Rest 3 minutes between efforts. If you’re not proficient Handstand Walking spend 10 minutes practicing.

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