*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 1:00 x 10 sets:

1 Power Clean from Blocks (Just Above the Knee) +

2 Split Jerk

Work at loading that allows you to keep things snappy and clean.

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

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

3) Deficit Clean Grip Deadlift: Heavy 3 for the Day

Rest 2-3 minutes between sets. Use a 2-3″ Deficit. Set Dead on the floor each rep. Build to a heavy triple for the day.

4) Every 2:00 x 5 sets:

1 Legless Rope Climb 15ft +

2 Rope Climbs 15ft

Scale as needed.

5) Seated Neutral Grip Cable Row w/Pause: 4 sets of 6

Rest 2-3 minutes between sets. Pause at the belly/chest for 5 seconds each rep

6) Good Morning: 3 sets of 7

Rest 90-120 seconds between sets. Build as heavy as deemed fit.

7) Banded Russian Kettlebell Swings: 4 sets of 20

Rest 90-120 seconds between sets. Guys Blue Bands, Ladies Red Bands.

Session B;

1) 6 rounds of:

5 minute Bike Erg @ Zone 2/3

5 minute Ski Erg @ Zone 2/3

After each round perform one of the following movements…

5 Bar Muscle-ups

1 Handstand Walk Obstacle Course/Ramp

1 Peg Board

5 Paralette Handstand Push-ups

5/side Weighted Pistol Squat

Pick a gymnastics movement based on your weaknesses and perform that movement for all 6 sets.

2) 3 sets of:

20 Plank Shoulder Taps w/Feet on Swiss Ball

10 Bent Over Y’s

Use 2.5-5lbs for the Y’s. Not for time, for quality.

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