*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 – 5:00 – Every 1:00 x 5 sets:

1 Snatch Lift-Off Below the Knee +

1 Snatch Lift-Off Above the Knee +

1 Muscle Snatch +

1 Snatch Push Press

Warm-up as needed. Pause on the Lift-Offs for 2-3 seconds at the designated position each rep. You should be able to start with heavier loading than weeks past. Reset on the floor between each rep that originates on the floor, no Touch-and-Go.

1b) 5:00 – 10:00 – Every 1:00 x 5 sets:

1 Snatch Lift-Off Below the Knee +

1 Snatch Lift-Off Above the Knee +

1 Power Snatch +

1 Snatch Balance

Continue to build loading from Part B. Pause on the Lift-Offs for 2-3 seconds at the designated position each rep. Reset on the floor between each rep that originates on the floor, no Touch-and-Go.

1c) 11:00 – 21:00 – Every 1:00 x 10 sets:

1 Snatch Lift-Off Below the Knee +

1 Snatch Lift-Off Above the Knee +

1 Snatch

Continue to build loading from Part C. Pause on the Lift-Offs for 2-3 seconds at the designated position each rep. Reset on the floor between each rep that originates on the floor, no Touch-and-Go.

2a) 3 sets of – 3 minute AMRAP – 1 minute Rest:

Set 1 – 15 Wall Balls 20/14 + 5 Ring Muscle-ups

Set 2 – 15 Overhead Squats 95/65 + 3 Pull-ups + 3 Chest-to-bar Pull-ups + 3 Bar Muscle-ups

Set 3 – Calories Rowed

Scale as needed. After the minute rest after Set 3 move immediately to Part B.

2b) Bike Erg – 20 minutes @ Conversational Pace:

Every 2:00 Perform 1 Rope Climb

Pick a tempo you can maintain in the Zone 2-3 range. Perform the Rope Climb to start the 20 minute piece and then every 2 minutes after. Take them slow and focus on your foot work and clamp.

3) Pausing Bird Dog Bench Row: 5 sets of 5/side

Rest 90-120 seconds between sets. Pause at the Chest for 2-3 seconds each rep. Perform all reps on 1 side before switching to the other.

4) GHD Sit-ups: 50 Reps @ Parallel

Stop at parallel each rep. Focus on being as explosive as possible coming up from that position, contracting the quads hard.

5) Mobility: 10-20 minutes

Spend 10-20 minutes digging around with mobility tools on your body.

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