*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:

1) Bench Press: 4 sets of 4

Rest 2-3 minutes between sets. Build to a tough load for the day, then perform all 4 sets at the same weight. Reference last week for loading.

2) Back Rack Press from Split Jerk Stance: 3 sets of 5/side

Rest 2-3 minutes between sets. Reference last week for loading. Build as heavy as deemed fit.

3) Strict Chest-to-bar Pull-ups – For Quality:

10 Strict C2B

10 Mixed Grip C2B (Switch Hands Half Way)

10 Supinated Strict C2B

Rest between reps as needed. For all reps, weather it is the end of a set of 10 Unbroken, or a Single Rep, make sure you lower back to the Dead-Hang and don’t just drop from the top.

4) Strict Handstand Push-up Development:

A) 5 x 20 Free Standing Shoulder Taps (Use aWall if Needed)

B) Accumulate 2 Minutes Free Standing Handstand Hold

C) AQAP: 300′ HSW -7 Minute Time Cap

Rest as needed between sets and pieces.

5) Paralette Leg Lifts Over Kettlebell: 5 sets of 8-10 Reps

Get yourself in the support position on the Paralettes, with a Kettlebell placed dead center, pick your legs up and over the Kettlebell, then pick them back-up and bring them to the other side, that counts as 1 rep. Rest 90-120 seconds between sets. Increase difficulty by using a larger Kettlebell to bring up the height you have to lift your legs over.

6) Belt Machine + Dumbbell Hang Clean and Jerk: 3 sets of 10 @ 50/35

Rest 2-3 minutes between sets. Start with half your bodyweight on the Belt Squat machine and go from there. While standing on and hooked into the Belt Squat Machine perform the 10 Dumbbell Hang Clean and Jerks.

4) Dog Sled Push: 3 x 75ft

Rest 2-3 minutes between sets. Establish a Max Load for the day for an unbroken Push.

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