* Holiday Schedule

          – Saturday, December 24th, CrossFit Kids Cancelled all other classes on.

          – Sunday, December 25th, Closed

          – Monday, December 26th, Open Gym 9 AM-5 PM (Programming will be posted)

          – Sunday, January 1st, Closed

** Mark your calendars. CVCF Annual Holiday party is Saturday, January 28th, at Foam Brewery. Tickets will go on sale the 1st of the year.

***As many of you know, one of our long time members Damon Lease has been dealing with a whole host of medical issues. Please click the link HERE if you’d like to help the Lease family.

WOD:

1) 3 Front Squats + 4 Back Squats: Every 3:00 x 6 sets

Warm-up as needed. Start around 60-70% of your 1RM Front Squat and climb as deemed fit. Reference 11/21/16 for loading. Goal is to establish a 3RM Front Squat for the day and then roll into the Back Squats. Focus on making the transition between the two movements as quick as possible.

2) AQAP:

27 Bar Facing Burpees

then…3 rounds of…

12 Deadlifts 95/65

9 Front Squats 95/65

6 Shoulder-to-Overhead 95/65

then…

27 Bar Facing Burpees

Extra Work:

3) Hip Thrusts: 4 sets of 8

Rest 90-120 seconds between sets. Heavy as possible.

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