* 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.

WOD:

1) Jerk: 6 sets of 4

Warm-up as needed. Rest 2-3 minutes between sets. Start around 70% of your 1RM. Build as heavy as deemed fit.

2) Bench Press:

3 sets of 5 @ 70% + Additional Load

3 sets of 3 @ 80% + Additional Load

3 Heavy Singles

Warm-up as needed. Rest 2-3 minutes between sets. Add 2.5-10lbs across the board to all percentage based sets. Heavy single is just that, heavy single, don’t feel the need to max out.

3) Deadlift:

2 sets of 5 @ 70% + Additional Load

2 sets of 3 @ 80% + Additional Load

2 Heavy Singles

Warm-up as needed. Rest 2-3 minutes between sets. Add 2.5-10lbs across the board to all percentage based sets. Heavy single is just that, heavy single, don’t feel the need to max out.

4a) 5 minute AMRAP:

21 Shoulder-to-Overhead 135/95

15/side Alternating Pistol Squats

9/6 Calories Assault Bike

Rest 3 minutes

4b) 5 minute AMRAP:

15 Shoulder-to-Overhead 165/115

12/side Alternating Pistol Squats

9/6 Calories Assault Bike

Rest 3 minutes

4c) 5 minute AMRAP:

12 Shoulder-to-Overhead 185/135

9/side Alternating Pistol Squats

6/4 Calories Assault Bike

Score each individual AMRAP separately. Scale as needed. Pistols are a total of 30, 24, and 18 in each piece.

5) Single Arm Dumbbell Push Press: 4 sets of 8/side

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

6) Strict Rope Pull-ups: 5 sets of 5

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

7) L-Sit: 8 x :10 ON/:20 OFF

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