*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:

1) Strict Press: 4 sets of 4

Warm-up as needed. Build to a moderate to heavy set of 6 and then hit all 4 sets at that weight. Rest 2-3 minutes between sets. Reference last week for loading.

2) Weighted Strict Chin-up: Establish a 1RM

Rest as needed between sets. No more than 5 attempts.

3) Yoke Carry: 4 sets of 75ft

Rest 2-3 minutes between sets. Heavy as possible. Reference last week for loading.

4) 4 sets of:

5 Barbell Suitcase Deadlift + 50ft Single Arm Farmers Carry

Perform 4 sets on each side. No rest between sides, 90-120 seconds Rest between sets. Reference last week for loading.

5) 60 minute EMOTM:

A – 30-40 Box Step-ups @ 24/20

B – 15/10 Calories Assault Bike

C – 10 Ring Rows + 10 Push-ups

D – 15/10 Calories Rowed

E – 14 Alternating D-Ball Shoulder Reverse Lunges 100/70

Scale outputs as needed for maintainable Zone 3 efforts. For the Lunges switches shoulders each round that you hold the ball on.

6) 3 sets of:

10/side Half Kneeling Landmine Press

10/side Parallete Supported + Single Arm DB Row

10 Football Bar Standing Pin Press

Not for time, move from one movement to the next with a focus on quality and position. Work as heavy as deemed fit.

7) 2 sets of:

30 Dumbbell Floor Press 35/25

30 Banded Face Pulls

Not for time, move from one movement to the next with a focus on quality and position. 

8) Plank + Single Arm Wall Reach: 3 sets of 10

Rest 90-120 seconds between sets. Get in a plank relatively close to a wall. Pick one hand up the the wall, then the other, support yourself in that position for a second, then back down.

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