*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:

Session A:

1) Strict Ring Muscle-Up Work:

A) 5 x 3 Ring Banded Muscle-ups Transitions -Perform these sitting on the ground

B) “AQAP” 9-7-5 Strict Ring Muscle-ups -In between perform 100 Heavy Rope Single Unders

C) 5 x 5 Pause, False Grip Ring Rows

Scale pieces as needed. Rest 90-120 seconds between sets on parts A and B.

2) Ring Support Holds: 5 x 30 seconds @ Bottom

Rest 90-120 seconds between sets. Add load as deemed fit.

3) 5 sets of:

A) Prone Supinated Bar Rows 5 sets of 10

B) Single Arm Prone Kettlebell Row w/Pause at Top 5 sets of 5

Perform A and B back-to-back. Rest 2-3 minutes between sets.

4) Every 1:00 x 10 sets: 2 Power Snatch from Blocks (Just Below Knee)

Keep loading so lifts are clean and snappy.

5) Sotts Press + Overhead Hold: 5 sets of 3 + 20 seconds

Rest 90-120 seconds between sets. Upon completing the third rep each set hold the support position for 20 seconds. Build as heavy as deemed fit, but focus on position over loading.

Session B:

1) 4 sets of 4 minute AMRAP – 1 minute Rest:

10 Power Snatch 95/65

10 Bar Facing Burpees

10 Clean and Jerk 95/65

10 Wall Balls 30/20

Pick up where you left off when you re-start each AMRAP. Record total rounds completed for all 4 sets.

2) Turkish Get-up: 3 sets of 5/side

Rest 2-3 minutes between sets. Perform all reps on 1 side, then switch to the other.

3) 5 sets of: Max Incline Bench Row + External Rotation + Press Overhead and Reverse

Rest 90-120 seconds between sets. Do not use any loading. As many reps as possible in a set, stopping when you feel like you can’t hold proper positions.

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