* 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) Every 1:30 x 14 sets

Odd – 5 Deadlifts

Even – 10-20 Calories Assault Bike

Warm-up as needed. Start around 60% of your 1RM Deadlift. Establish a heavy 5 for the day. Look to last week for loading to build upon. Assault Bike work should take around 45-60 seconds.

2) 12 minute AMRAP:

21 Wall Balls 14/8

15 Kettlebell Deadlifs 53/35

9 Ring Rows

Extra Work:

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

Rest 90-120 seconds between sets. Pause at the chest 2-3 reps for each set. Heavy as possible, keep it strict.

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