*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 6

Warm-up to a moderately heavy to heavy weight. Perform all 4 sets at the same weight. Rest 2 minutes between sets.

2) Back Rack Split Stance Strict Press: 4 sets of 4/side

Rest 2-3 minutes between sets. Perform all 4 reps in one stance, then switch to the other. Build as heavy as deemed fit.

3) Strict Chin-ups: 4 sets of Max Reps

Rest 3 minutes between sets. Has many reps as possible while maintaining a clean Hollow Position. Once your Hollow Position breaks down your set ends.

4) Strict Handstand Push-up Development:

A – 2 x 50′ Single Arm KB Overhead Carry (Heavy – Rest 60 seconds between sides)

B – 3 x 2/direction Plank Box Clocks (Rest 2 minutes between sets)

C – 10 x 25′ Unbroken Handstand Walk (Goal is to rest as a little as possible)

For the Handstand Walk if you break you must start that set over.

5) L-Sit Flutter Kicks: 5 sets of 30 seconds Max Reps

Alternating Legs pick one leg up then alternate to the other leg. Perform as many reps as you can in 30 seconds. Rest 60 seconds between sets.

6) Belt Squat Marching w/D-Ball: 5 minutes

Perform holding the ball on your shoulder. Switch sides holding the ball every 30 seconds. You choose the loading for Ball and Belt Squat Machine.

7) Dog Sled Push: 4 sets of 25ft

Rest 2-3 minutes between sets. Build to a max loading for 25ft Unbroken.

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