*Due to low attendance and Holiday dates, we will be cancelling the Core Mobility class for the remainder of the year. We will look to add it back in on Wednesday, or possibly a different time/day in the New Year.

**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:

1) 10 minute AMRAP for Quality:

5 Scapula Pull-ups w/Pause

10 Alternating Bird Dogs w/Pause

Side Plank Hold w/15 Dumbbell External Rotations/side

50ft/side Lateral Monster Walk

Warm-up/Pre-hab work. Focus on quality not speed.

2) Push Press + Split Jerk w/Pause in Catch: 15 minutes

Spend this time building to a heavy, but technically as perfect as possible. If anything about the lift starts to get off, don’t go heavier, either stay put or go down. Rest as needed. Hold the catch position for 3 seconds.

3) Jerk Recovery: 3 sets of 3 @ 90%

Rest 90-120 seconds between sets. Use your 1RM Jerk for percentage.

4) Row: 10K @ 80% Effort

Focus on consistent pacing as well as technique/position within your rowing. Experiment with stroke rates and find where you are most efficient.

5) Mobility: 10-20 minutes

Focus on Feet, Hands, and Traps.

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