*For Thanksgiving Week please be aware of the following schedule changes…

• Wednesday, November 27th, 4:15, 5:30, and 6:40 PM Classes Cancelled (CVCF will close at 1:30 after the Noon Class)

• Thursday, November 28th, ONE CLASS ONLY @ 9:00 AM

• Friday, November 29th, 8:00 AM BURN CLASS ONLY, Open Gym from 9:00 AM – 6:00 PM

WOD:

1) Safety Bar Squat (Tempo 3.3.3): 5 sets of 3

Rest 2-3 minutes between sets. Focus on tempo over loading.

2) 40 Minute EMOTM:

1- 10 Alternating Dumbbell Front Rack Box Step-ups @ 24/20

2- 15/10 Cals Row

3- 50′ Double Dumbbell Overhead Walking Lunge

4- 1-3 Strict Ring Muscle-ups

5- 100′ DB Farmers Carry

6- 15/10 Cals Assault Bike

7- 5 Pause, Supinated, Single Arm Bar Rows

8- :20 Seconds Star Plank Hold Right, Left

Use loads that allow you to work through this at a semi-conversational pace, Zone 3. You shouldn’t feel crushed after this.

3) Prone Bench Rows: 4 sets of 10

Rest 90-120 seconds between sets. Heavy as deemed fit.

4) Wide Grip Lat Pull Down: 10-20-10-20

Rest 90-120 seconds between each set. Heavy as deemed fit.

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