*Sweetwaters is doing their Annual Coat Drive and we’ve got a box at the gym. If you’ve got some old jackets there are plenty in need of them. You can read about this great event that is put on every year HERE

**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) Overhead Squat: 8 sets of 2

Rest 2-3 minutes between sets. Build to a challenging load for the day.

2) Every 2:00 x 5 sets: 10 Alternating Dead-Stop Back Rack Reverse Lunges

Load as deemed fit. Pause in the bottom for 1-2 seconds each set.

3) 5 sets of:

5 Wide Grip Strict Pull-ups

4 Supinated Strict Pull-ups

3 Strict Pull-ups

Rest 2-3 minutes between sets. Goal for this is to be performed as a complex, switch your grips while hanging on the bar.

4) 60 minute AMRAP:

2K Ski Erg

2K Run

4K Bike Erg

Every 12:00 Perform one of the following…

7 Bar Muscle-ups OR

50ft Handstand Walk OR

15 Toes-to-bar OR

15 Chest-to-bar Pull-us OR

15 Strict Handstand Push-ups

Workout starts with a set of gymnastics. Then perform another set every 12:00 for a total of 5 sets. Pick the gymnastics movement you need to work on the most. The gymnastics stimulus is to perform whatever movement your working on as an unbroken set. If you don’t have capacity for these size sets, cut them in half and perform them every 6:00 instead.

5) Hip Extension Hold + Single Arm Kettlebell Row: 3 sets of 12/side

Rest 90-120 seconds between sets. Perform in a strict manner, all 12 on 1 side, then switch to the other.

6) Reverse Hyper: 3 sets of 20

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

7) Mobility: 10-20 minutes

Focus on Mid-Back and Inner Leg/Thigh.

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