* 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) Every 1:30 x 14 sets:

Odd – 7 Deadlifts

Even – 10-20 Calories Assault Bike

Warm-up as needed. Start around 60% of your 1RM Deadlift. Look to build heavier than last week. Pick a rep count on the Assault Bike that you can maintain for all 7 sets that takes you approximately 45-60 seconds.

2) 4 rounds AQAP:

15 Wall Balls 14/8

15 Knees-up

15 Kettlebell Swings 35/26

15 Box Jump Overs 24/20

Extra Work:

3) Single Arm Dumbbell Row w/Pause: 5 sets of 6/side

Rest 90-120 seconds between sets. Pause for 3 seconds at the chest each rep. Build as heavy as possible, but keep it strict.

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