*For December please be aware of the following schedule changes for the holidays.

• 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) Push Press: 3 sets of 7

Build to a heavy 7 for the day. Rest 2-3 minutes between sets.

2) 4 rounds AQAP:

7 Deadlift 135/95

7 Hang Power Clean 135/95

7 Shoulder-to-Overhead 135/95

7 Bar Facing Burpees

Scale as needed.

3) 4 rounds of:

8 Sandbag Over Box 200/150 @ 48″

50ft Kettlebell Farmers Carry 200/124

Rest 3 minutes between rounds.

4) 4 sets of:

A – 10/side Single Arm Dumbbell Bench Press + Dumbbell Support

B – 10/side Half Kneeling Landmine Press

For the Bench Press hold one Dumbbell in the support position, while pressing with the other arm. Rest 2-3 minutes between sets. Build as heavy as deemed fit.

5) Hollow Hold: 8 x :20 ON/:10 OFF

Hold tight!

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