* 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 – 3 Deadlifts

Even – 10-20 Calories Assault Bike

Warm-up as needed. Start at around 60-70% of your 1RM. Climb each set, and establish a 3RM for the day on the Deadlift. Reference last week for loading.

2) 7 minute AMRAP:

10 Burpees

10 D-Ball Over the Shoulder 70/50

Extra Work:

3) Superman Hollow Kips: 10 minute EMOTM

Pick a rep count you can maintain for all 10 sets. If you don’t have this yet, focus on just doing a timed, active hollow hold each minute.

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