* Join us this Friday Evening for the Final Open Workout. Redline will be up for any new gear needs, and there will be beer and pizza.

** Help us refine CVCF to make it even better, it would be greatly appreciated if you could take a few minutes and will out the survey HERE

WOD:

1) High Box Jump: 5 Every 1:00 x 10 sets

Warm-up as needed. Start at a moderate height and build as deemed fit. These are not meant to be rebounded. Step down and reset between each rep.

2) Kettlebell Windmills: 3/side Every 1:00 x 10 sets

This is a running clock, your first set of Windmills starts at the end of the last set of Box Jumps. Start with a light load, focus should more more on positioning then load. If you have good flexibility, add load accordingly.

3) Active Pull-up Bar Hang: 30 Seconds Every 1:00 x 5 sets

This again is a running clock, and builds from the Dumbbell Rows. All in total parts 1-3 should take 20 minutes. For this make sure your scapulas are engaged into a solid hanging position. If you can’t hold for 30 seconds straight, work to accumulate 30 seconds each minute.

4) 10 minute AMRAP:

10 Front Squats 65/45

10 Shoulder-to-Overhead 65/45

Extra Work:

5) Hollow Position: Accumulate 3 minutes

Keep track of total time and attempts to complete.

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

https://www.youtube.com/watch?v=lLFunBPgPOo