*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 Muscle-up Work:

A – 4 x 3 “Ring Banded” Muscle-ups Transitions (Perform these sitting on the ground)

B – AMRAP: Strict Muscle-ups (Use the time domain that it took you to do 20 Strict Muscle-ups last week to get as many done in that time domain today)

C) 5 x 5 Pause At Chest, False Grip Strict Pull-ups

Rest as needed between movements and sets. Add load as able to Part C, or use assistance as needed.

2) Ring Support Holds: 5 x 30 seconds @ Half Dip Position

Use assistance or add load as needed. Goal is unbroken for 30 seconds so assist as needed. Rest as needed between sets to be able to complete all sets Unbroken.

3) 5 sets of:

A – 10 Mixed Grip Prone Barbell Rows

B – 8/side Single Arm Incline Wide Prone Dumbbell Row

For A, switch grips after 5 reps. 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 Above Knee)

Keep weights moderate, make sure lifts are snappy and clean.

5) Seated Snatch Grip Strict Press: 5 sets of 3 + 20 second Hold

Rest 2-3 minutes between sets. Perform the 20 second hold after the last rep on each set. Build as heavy as deemed fit.

Session B:

1) 6-8 sets of:

9 Burpee Box Jump Overs 24/20

15 Kettlebell Swings 70/53

21/18 Calories Rowed

Rest 2 minutes between sets. Pick a pace that is maintainable. If you can’t keep your sets within 5 seconds of each other stop. You pick the number of sets based on how much training volume you’re looking for.

2) Turkish Get-up: 20 Reps

For quality, not for speed. You pick the pace, alternate arms each rep. Change weights as desired or keep it fixed.

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