* 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:

1) Jerk: 1 Rep Every 1:00 x 20 sets

Warm-up as needed. Start around 70% of your 1RM and 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.

4) “BSU” – 3 rounds AQAP:

7 Thrusters 165/115

15 Muscle-ups

10 Power Snatch 165/115

Scale as needed.

5) Log Push Press: 3 sets of 5

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

6) Pausing Single Arm Dumbbell Rows: 5 sets of 6/side

Rest 90-120 seconds between sets. Pause 2-3 seconds at the chest. Heavy as possible. Keep it strict.

7) Strict Toes-to-bar: 4 sets of 10

Rest 90-120 seconds between sets. Ideally use a stall bar if you have one.

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