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

WOD:

1) Back Rack Front Foot Elevated Reverse Lunge: 5/side Every 2:00 x 5 sets

Warm-up as needed. Reference 12/9/16 for loading. Perform all 5 reps on one leg before switching to the other. Use a 2-4″ elevation. If this is too difficult stick with just a normal Reverse Lunge.

2) Russian Kettlebell Swings: 20 Reps Every 2:00 x 5 sets

Perform this as a continuation of your Lunges, starting at 10:00 on the clock. Load as heavy as possible.

3) 12 minute AMRAP:

20 Abmat Sit-ups

15 Shoulder-to-Overhead 45/35

10 Box Jump Overs 24/20

Extra Work:

4) Double-unders: 10 minutes Practice

Goal should be to work to 100 Unbroken reps.

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