* 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.

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

WOD:

1) Halting Push Press + Halting Push Jerk + Halting Jerk: 10 sets

Warm-up as needed. Rest 90-120 seconds between sets. Hold the bottom of the dip for 2 seconds on each lift. Build as heavy as deemed fit.

2) Overhead Squat: Establish a 5RM

Warm-up as needed. Rest as needed. Establish a 5RM for the day. Spend no more than 20 minutes on this.

3) Clean Pulls: 4 sets of 3 @ 110%

Warm-up as needed. Rest 90-120 seconds between sets. Use straps if you need them/have them.

4a) 7 minute AMRAP:

21 Calorie Row

14 Chest-to-bar Pull-ups

7 Power Snatch 115/75

Rest 5 minutes

4b) 7 minute AMRAP:

21 Calorie Row

14 Box Jump Overs 24/20

7 Shoulder-to-Overhead 155/105

Rest 5 minutes

4c) 7 minute AMRAP:

21 Calorie Row

14 Toes-to-bar

7 Hang Squat Cleans 135/95

Record scores for each individual piece. Scale as needed.

5) D-Ball Bear Hug Squats: 5 sets of 10

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

6) Dumbbell Bench Press: 100 reps for time

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

7) Hollow Hold: 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