* Due to the construction going on CrossFit Kids will be cancelled this Saturday, the 31st.

** We will be closed Sunday, January 1st.

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

WOD:

1) Back Rack Box Step-ups: 5/side Every 2:00 x 5 sets

Warm-up as needed. Box height should put you hip in line with your knee when on the box. Alternate legs each rep. Reference 12/2 for loading.

2) Romanian Deadlifts: 10 Reps Every 2:00 x 5 sets

This should be performed as a continuation over your Step-ups starting at 10:00 on the clock. Load around 30-40% of your 1RM Deadlift. Reference 12/2 for loading.

3) 12 minute AMRAP:

10 Ball Slams 40/30

10 Push-ups

50 Single-unders

Extra Work:

4) Band Pull-aparts: 100 not for time

Focus on positioning and activation, not speed. Switch between over and underhand every 10 reps.

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