* Join us this Friday Evening for the Final Open Workout. Redline will be up for any new gear needs, and there will be beer and pizza.

** Help us refine CVCF to make it even better, it would be greatly appreciated if you could take a few minutes and fill out the survey HERE

WOD:

1) Deadlift: 3 reps Every 2:00 x 7 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit.

2) 21-18-15-12-9-6-3 – AQAP:

Thrusters 45/35

Bar Facing Burpees

Extra Work:

3) Banded Pull Throughs: 3 sets of 15

Rest 90-120 seconds between sets.

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