* Holiday Schedule HERE

** CVCF Clean-Up Day HERE

*** CrossFit Kids will be Cancelled the  19th, 21st, 24th, and 26th

WOD:

1) Front Squat: 7 Reps Every 2:30 for 7 sets

Warm-up as needed. Start at 60% of your 1RM or heavier. Within the first 5 sets you must establish a 7RM for the Day. Your 5th set is a Max Reps sets done at 85% of your 7RM for the day. To get the proper stimulus from this it is inherit you establish an appropriate max otherwise your 85% Max Reps set will be far too light. Reference 10/26/15 for loading.

2) AQAP:

21-18-15-12 Deadlifts 115/75

100-75-50-25 Single-unders

Extra Work:

3) Hip Thrusts: 3 sets of 15

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

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