* This Wednesday, the 11th Jade, Dani, and Laura will be heading to Miami for Wodapalooza. The rest of the coaching staff has kindly worked to change their schedules to allow us to leave, and to keep every class on as scheduled. Please be mindful that the gym will be Open for classes, not for you to come in and train at your leisure. Please be respectful of all the coaches times, and also of our gym policies, if a coach is not at the gym (the doors might be open because of Fit2Perform) you CAN NOT train.

** CrossFit Kids will be cancelled Saturday, the 14th.

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

WOD:

1) 20 minute EMOTM:

Odd – 3 Sumo Stance Deadlifts

Even – 5/side Single Arm Kettlebell Upright Rows

Reference last week for loading for your Deadlift. Start at a similar weight and build as deemed fit. For the Upright Rows find a moderate weight that you can stick with for all 10 sets.

2) 9 minute Up Ladder:

3 Ball Slams 40/30

3 Wall Balls 14/8

Workout goes 3+3, 6+6, 9+9, and so on until 9 minutes is up.

Extra Work:

3) Rope Climb: 10 minutes Practice

Work on the skill of climbing a Rope, if you can, then perform a 10 minute EMOTM.

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