*Comp Programming layout and thoughts for athletes moving forward HERE

**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:

Session A:

1) 5 sets of:

1 Pause Back Squat +

2 Back Squats

Rest 2-3 minutes between sets. Build as heavy as deemed fit. All 5 sets should be within 85% of the day’s heaviest set. Pause in the bottom for 2-3 seconds on the Pause Squat…no bouncing to get out of the hole.

2) Front Rack Lunges: 5 sets of 10 Alternating

Rest 2-3 minutes between sets. Build as heavy as deemed fit. All 5 sets should be within 85% of the day’s heaviest set. Alternating legs each rep.

3) Hip Thrusts w/Pause: 5 sets of 10

Rest 2-3 minutes between sets. Pause at the top for 3 seconds each rep. Build as heavy as deemed fit.

4) Single Leg Wall Sits: 5 sets of 20 seconds/side

Rest 60 seconds between sets. Add load if there is a need for increased difficulty.

5) Chinese Plank Hold (Face Down): 5 sets of Max Hold

Rest 60 seconds between sets.

Session B:

1) Run: 4 sets of 10 minutes

Get as far as you can in 10 minutes running in a pattern of 20 seconds Easy, 20 seconds Moderate, 20 seconds Hard. During the Easy make an effort to nasal breathe only. Rest period is a 200m walk.

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