*For December please be aware of the following schedule changes for the holidays.

  • Tuesday, December 24th there will be no evening classes. Last class of the day will be Noon with the gym closing around 1:30 PM.

  • Wednesday, December 25th there will be one class at 9:00 AM.

  • Tuesday December 31st there be will be no evening classes. Last class of the day will be Noon with the gym closing around 1:30 PM

  • Wednesday, January 1st CVCF will be CLOSED

WOD:

Session A:

1) Every 2:00 x 5 sets:

10 Rope Rows +

2 Rope Climbs 15ft

Scale as needed.

2) Supinated Bar Row Holds: 5 x 30 seconds

Use either a barbell in the rack, or the adjustable Pull-up Bars. Setup a position you can hold your chest at the bar for 30 seconds unbroken. Rest 90 seconds between sets.

3) Every 1:00 x 10 sets:

1 Power Clean From Blocks (Just Below Knee) +

2 Split Jerks

Keep loading so that lifts are clean and snappy.

4) Dead-Stop Front Squat w/Bands: 5 sets of 3

Rest 2-3 minutes between sets. Build as heavy as deemed fit. Guys Blue bands, Ladies Red bands.

5) Rack Pull @ Knee: Establish a Heavy Single for the Day

Rest as needed between lifts. Spend no more than 20 minutes on this. Be smart with your position and back.

6) Banded Safety Bar Good Mornings: 4 sets of 10

Rest 90-120 seconds between sets. Orange or Purple bands are likely all that’s needed. Put pins at the bottom of the cage, and loop them from there to the bar. For these focus on good control on the way down and be explosive on the way up. Load as deemed fit.

7) Banded Russian Kettlebell Swings: 4 sets of 15

Rest 90-120 seconds between sets. Guys Blue Bands, Ladies Red Bands. Try to work heavier than last week.

Session B:

1) 40 sets of :50 second ON/:10 OFF:

A – Ski Erg

B – Bike Erg

C – Row Erg

D – Assault Bike

E – Empty Dog Sled Push

8 rotations through on each movement. Focus on smooth and steady pacing.

2) 3 sets of:

10 Prone Snow Angels

20 Incline Bench Dumbbell Reverse Fly

5/side Single Arm Scapula Push-ups

For quality, not for time.

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