* Due to our continued construction CrossFit Kids class will be cancelled today, the 1/7/17

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

WOD:

1) 20 minute Up Ladder:

2 Rope Sit-to-stand

5 Deadlifts 115/75

10 Push-ups

Workout is performed 2+5+10, 4+10+20, 6+15+30, and so on until 20 minutes is up.

Extra Work:

2) Single Arm Dumbbell Rows: 4 sets of 10/side

Rest 90-120 seconds between sets. Heavy as possible. Keep it strict.

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