*For December please be aware of the following schedule changes for the holidays.

• Tuesday, December 24th there will be no evening classes. Last class of the day will be Noon with the gym closing around 1:30 PM.

• Wednesday, December 25th there will be one class at 9:00 AM.

• Tuesday December 31st there be will be no evening classes. Last class of the day will be Noon with the gym closing around 1:30 PM

• Wednesday, January 1st CVCF will be CLOSED

WOD:

1) 21 minute EMOTM:

1 – 5 Bench Press

2 – 10 Bent Over Supinated Dumbbell Rows

3 – 15 Box Jumps (Step Down)

For the Bench Press warm-up to a moderate weight to start, and build the weight through the 7 sets to establish a heavy 5 for the day. Bent Over Rows perform with a fixed weight for all sets. Box Jumps, as it notes, step down, you’re doing rebounding jumping movements in your Met-con, so save yourself here a little by stepping down.

2) 7 minute AMRAP:

7 Dumbbell Push Press 35/25

14 Alternating Hang Dumbbell Snatch 35/25

21 Lateral Hurdle Hops

Scale as needed. You choose the hurdle height, shouldn’t be higher than a barbell. Goal is that the height should allow you to rebound back and forth, if that means putting a PVC pipe on the floor than that’s great, do what’s appropriate for you.

Extra Work:

3) 3 rounds of:

1 minute D-Ball Sumo Stance Good Mornings

1 minute Hollow Rocks

Max reps on each station…focus on quality/position, not speed on the Good Mornings.

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