*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) Back Squat:

A – Work up to a Heavy Triple for the Day

B – 3 sets of 3 @ 80-90% of the Day’s Heavy Triple

Rest 2-3 minutes between sets. Build as heavy as deemed fit.

2) Front Rack Alternating Lunges: 5 sets of 8

Rest 2-3 minutes between sets. Work heavier than last week.

3) Hip Thrusts @ Tempo (3.1.3): 5 sets of 5

Rest 90-120 seconds between sets. Build as heavy as able while maintaining Tempo.

4) Dual Kettlebell Front Rack Hold + Wall Sit: 4 sets of 30 seconds

Rest as needed between sets. You choose the loading. Make sure shins are vertical and hip is directly in line with the knee.

5) Chines Plank Hold (Face Down): 5 sets of Max Time

Rest 90 seconds between sets. Add load if able.

Session B:

1) 3 sets of 12 minute AMRAP:

600m Run

25/20 Calories Assault Bike

200m Walk between each 12 minute AMRAP. Pick-up where you left off when starting each 12 minute AMRAP:

2) Reverse Hyper: 4 sets of 10

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

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