* 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

WOD:

1) Overhead Squat: Establish a 1RM

Warm-up as needed. Rest as needed between sets. Keep this to no more than 7 lifts at 80% or heavier.

2) Bench Press: Establish a 1RM

Warm-up as needed. Rest as needed between sets. Keep this to no more than 7 lifts at 80% or heavier.

3) For Max Calories:

20 minute Assault Bike for Calories

20 minute Row for Calories

20 minute Ski for Calories

Perform this on a 60 minute running clock, switching every 20 minutes, transition quickly.

4) Dumbbell Overhead Tricep Curl: 100 reps for time

Pick a weight you can do 30 or so reps to start.

5) Hollow Position: Accumulate 3 minutes

Keep track of total time and attempts to complete.

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