* This Wednesday, the 11th Jade, Dani, and Laura will be heading to Miami for Wodapalooza. The rest of the coaching staff has kindly worked to change their schedules to allow us to leave, and to keep every class on as scheduled. Please be mindful that the gym will be Open for classes, not for you to come in and train at your leisure. Please be respectful of all the coaches times, and also of our gym policies, if a coach is not at the gym (the doors might be open because of Fit2Perform) you CAN NOT train.

** CrossFit Kids will be cancelled Saturday, the 14th.

*** Mark your calendars. CVCF Annual Holiday party is Saturday, January 28th, at Foam Brewery. Tickets can be purchased HERE.

WOD:

1) Bench Press: Establish a 1RM

Warm-up as needed. Rest as needed. No more than 30 minutes on this.

2) Deadlift: Establish a 1RM

Warm-up as needed. Rest as needed. No more than 30 minutes on this. BE SMART!

3a) 5 minute AMRAP:

10/7 Calories Assault Bike

20 Kettlebell Swings 70/53

3b) 5 minute to Establish:

1RM Power Snatch

3c) 5 minute AMRAP:

10/7 Calories Assault Bike

12 Dumbbell Shoulder-to-Overhead 50/35

15 Box Jump Overs 24/20

3d) 5 minutes to Establish:

1RM Hang Squat Snatch

3e) 5 minute AMRAP:

10/7 Calories Assault Bike

10 Dumbbell Squat Cleans 50/35

3f) 5 minutes to Establish:

1RM Squat Snatch

This is one continuous 30 minute piece.

4) Farmers Carry: 6 x 100ft

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

5) Football Bar Close Grip Bench Press: 100 reps

Pick a weight you can do 30-40 reps to start. Keep track of time and sets to complete.

6) L-Sit: Accumulate 3 minutes

Keep track of time and attempts to complete.

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