* Mark your calendars. CVCF Annual Holiday party is Saturday, January 28th, at Foam Brewery. Tickets can be purchased HERE.

WOD:

1) Pause Front Squat: 3 Reps Every 2:00 x 5 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Pause for 3 seconds in the bottom of the Squat.

2) Front Squat: 10 Reps Every 3:00 x 3 sets

This should be done as a continuation of your Pause Front Squats starting at 10:00 on the clock. Build as heavy as deemed fit.

3) 3 rounds AQAP:

500m Row/400m Ski/1000m Assault Bike

21 Push-ups

15 D-Ball Over the Shoulder 70/50

You choose the machine you want to work on.

Extra Work:

4) Band Pull-aparts: 100 not for time

Switch between over and underhand every 10 reps. Focus on positioning and activation, not speed.

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