*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:

Session A:

1) 2 sets of:

5/side Half Kneeling Landmine Muscle Snatch

3 Snatch Pull w/Pause at Top

3 Snatch Balance

Not for time. For quality and warm-up. Load as deemed appropriate for warm-up/skill work.

2) Every 2:00 x 12 sets:

A – 3 Snatches @ 60-70%

B – 2 Snatches @ 70-80%

C – 1 Snatch @ 80-90%

D – 3-10 Ring Muscle-ups

Work through this cycle 3 total rounds. Triples and Doubles on Snatches should be drop and reset. All Snatches are full Squat. Muscle-up quantity should be unbroken and consistent reps across all 3 sets…they should not be max effort sets.

3) 3 rounds AQAP:

2 Touch and Go Rope Climbs 15ft

400m Run

Touch and Go Rope Climb, come down so feet are within 12″ of the floor, and then go back up for the 2nd Climb…that counts as the two reps.

4) 3 supersets of:

15-20 Seated Neutral Fat Grip Cable Rows +

20 Bent Over Reverse Dumbbell Flys

Rest 2-3 minutes between each set.

5) Tall Kneeling Single Arm Banded Landmine Press: 5 sets of 5/side

Rest 90-120 seconds between sets. Add loading as deemed fit with either weights or bands.

6) Turkish Get-up: 3 sets of 3

Rest 2-3 minutes between sets. Build as heavy as possible performing all 3 reps unbroken on each arm.

Session B:

1) 4 rounds of – 4:00 ON/1:00 OFF:

1000m Bike Erg

15 GHD Sit-ups w/Medball 20/14

Max Burpee Over High Box 48/40

Scale as needed. Work for consistent efforts on the Bike Erg.

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