*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:

1a) 0:00 – 18:00 – Every 2:00 x 9 sets – Front Squat:

Sets 1-3 – 5 @ 60-70%

Sets 4-6 – 3 @ 70-80%

Sets 7-9 – 1 @ 80-90%

Start at a moderate load. Build as heavy as deemed fit.

2) Front Rack Lunges: 5 sets of 6

Rest 2-3 minutes between sets. Alternate legs each rep. Reference last week for loading.

3) Hip Thrust w/Mini Band @ Knees: 5 sets of 1 minute Max Reps 135/95

Rest 1 minute between sets. Hold for a brief pause at peak contraction on each rep.

4) Wall Sit Hold + Lateral Medball Rotation: 4 sets of 30 seconds Max Reps

Rest 60 seconds between sets. Use your normal Wall Ball weight.

5) Low Ring Plank Hold: 5 x Max Time

Rest 90 seconds between sets. Feet on a 12″ Box. If this is easy for you to hold longer than a minute than add a weight vest, plates to your back, etc.

Session B:

1) 4 sets of:

100 Heavy Rope Single-unders

2000m Bike Erg

1 mile Run

Rest 2 minutes between sets.

2) Reverse Hyper: 3 sets of 15

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

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