*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 6

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 Pull-up: Establish a 2RM

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

3) Yoke Carry: 6 sets of 25ft

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.

5) 60 minute EMOTM:

1 – Ball Slam 40/30

2 – Battle Rope

3 – Walking Lunges

4 – Dumbbell Farmers Carry 50/35

5 – Assault Bike

Max Reps at each station for the “entire” minute. Perform movements at a pace that you can sustain for the entire hour. Goal is to be working in the Zone 3 area, maybe dipping into Zone 4. Don’t get anaerobic.

6) 3 sets of:

6/side Half Kneeling Landmine Press +

12 Wide Grip Lat Pull Down +

50ft Lateral Sled Drag Right + Left

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:

20 Dual Dumbbell Lat Pull-Overs

20 Kettlebell Arnold Press

20 Kettlebell Upright Rows (Single Bell)

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

8) Rolling V-Ups: 3 sets of 20

Rest 90-120 seconds between sets. Perform a V-Up, then do a 360 degree roll one direction, perform another V-Up, roll back the other direction and repeat for 20 reps.

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