* Join us this Friday Evening for the Final Open Workout. Redline will be up for any new gear needs, and there will be beer and pizza.

** Help us refine CVCF to make it even better, it would be greatly appreciated if you could take a few minutes and will out the survey HERE

Pre Class:

1) 20 minute EMOTM:

Odd – 15/12 Calories Rowed

Even – 10 Toes-to-bar + 3-5 D-Ball Over Shoulder 150/100

Scale reps/weights as needed to get maintainable output for all 10 rounds. If you fail a round take a minute off and then pick back up where you left off.

WOD:

2) Power Snatch: 3 T+G Reps Every 1:30 x 7 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. No dropping the bar between reps. 

3) Behind the Neck Snatch Grip Push Jerk: 4 sets of 3

Warm-up as needed. Start around 70% of your 1RM Snatch. Build as heavy as deemed fit. Perform from the Blocks or Rack.

4) AQAP:

100 Thrusters 95/65

Extra Work:

5) 10 minute Up Ladder:

1 Muscle-up

3 Calories Assault Bike

Ladder goes 1+3, 2+6, 3+9, and so on until 10 minutes is up.

6) Rope Climbs: 3 sets of 5 @ 15ft

Rest 90-120 seconds between sets. Focus here is speed.

7) Weighted Pull-up: 5 sets of 5

Rest 2-3 minutes between sets. Heavy as possible.

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

https://www.youtube.com/watch?v=lLFunBPgPOo