*Sweetwaters is doing their Annual Coat Drive and we’ve got a box at the gym. If you’ve got some old jackets there are plenty in need of them. You can read about this great event that is put on every year HERE

**For Thanksgiving Week please be aware of the following schedule changes…

• Wednesday, November 27th, 4:15, 5:30, and 6:40 PM Classes Cancelled (CVCF will close at 1:30 after the Noon Class)

• Thursday, November 28th, ONE CLASS ONLY @ 9:00 AM

• Friday, November 29th, 8:00 AM BURN CLASS ONLY, Open Gym from 9:00 AM – 6:00 PM

WOD:

1a) 0:00 – 6:15 – Every 1:15 x 5 sets:

2 Tempo Snatch Pull +

2 Low Hang Muscle Snatch +

2 Behind the Neck Snatch Push Jerk w/Pause in Catch

Work at light-to-moderate loads and use this as positional warm-up work.

1b) 7:00 – 17:00 – Every 1:00 x 10 sets:

1 Halting Snatch +

1 Overhead Squat

Build loading from Part 1. Halt around the knee for 2-3 seconds. Build as heavy as deemed fit.

1c) 18:00 – 21:00 – Every 30 seconds x 6 sets:

1 Hang Snatch @ 70-80%

Set a loading that you’re confident you can hit for all 6 lifts, but that is tough and physically demanding.

2) 30 minute EMOTM:

1 – 2 Strict Ring Muscle-ups + 2 Strict Ring Dips + 2 Strict Pull-ups

2 – 15 Double Russian Kettlebell Swings 53/35

3 – 15/10 Calories Assault Bike

4 – 5 Sumo Deadlifts @ 60-80%

5 – 30 second Double Dumbbell Overhead Hold 70/50

Scale as needed. Pick weights/efforts that you can maintain for all 6 cycles.

3) 3 sets of:

5 Seated Snatch Grip Strict Press +

5/Leg Dumbbell Lateral Box Step Downs 30″

10 Single Leg Good Morning

No specific rest after a set. Move through each movement resting as needed for 3 sets. Focus is quality and position, not speed.

4) Mobility Work: 10-20 minutes

Focus on Lats, Pecs, and Calf/Achilles area.

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