*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:

1a) 0:00 – 12:00 – Every 2:00 x 6 sets: 4 Pause 1+1/4 Back Squats

Warm-up as needed. Start with a moderate amount of weight. This drill will be very tough if you hold the pauses for a full 1-2 seconds at each position. For each rep Pause in the Bottom on the descent of the rep, come back up just past parallel and pause, then back to the bottom and pause, and finally stand-up tall to finish.

1b) 13:00 – 21:00 – Every 2:00 x 4 sets: 10 Alternating Dead-Stop Front Rack Reverse Lunges

Alternate reps for 5 on each side. Stop in the bottom for a second or so, and then drive back-up to the top. Build as heavy as deemed fit.

2) 10 rounds:

200m Run

50ft Heavy Dog Sled Push

Rest 60 seconds between sets. Use a loading on the Dog Sled you can move unbroken. Perform these at 70-80% effort.

3) Hip Thrusts w/Mini Band: 3 sets of 20

Rest 2-3 minutes between sets. Band around the knees. Focus on position and activation over loading.

4) Single Leg Glute Ham Raise: 5 sets of 5/side

Rest 90-120 seconds between sets. Start with lots of assistance to feel out the movement and go from there.

5) Hip Mobility: 10-20 minutes

Spend this time working on the hip area…low back, glutes, hip flexors, quads, hamstrings.

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

There is a reason why we preach full range of motion. If you don’t use it, you’ll lose it. If you don’t have it, are you doing mobility work to get it back?