*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) Tall Split Jerk: 4 sets of 2/side

Rest 90-120 seconds between sets. Hold catch position for 2 seconds on each rep before recovering. Focus on position and speed over loading.

2) Every 2:00 x 5 sets:

1 Back Rack Split Jerk +

2 Front Rack Split Jerks

Warm-up as needed. Build as heavy as deemed fit. Use blocks or bring it back to the rack depending what you feel you need to work on more.

3) 20 minute AMRAP:

20/15 Calorie Ski Erg

50ft Walking Lunges

15/10 Calorie Assault Bike

1 round of Strict “Cindy”

100ft D-Ball Carry 100/70

Perform at 70-80% intensity.

4) Prone Snow Angels: 3 sets of 10

Rest 90-120 seconds between sets.

5) Mobility: 15-20 minutes

Spend 15-20 minutes working on any tight areas. You can likely count on seeing a couple of the following movements in this week’s Open, Wall Balls, Muscle-ups, Pull-ups, Rowing. Focus mobility work around those movements if you have tight areas specifically to those movements.

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