*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 Deadlifts

2 – 100ft D-Ball Bear Carry

3 – 10-15 Banded Good Mornings

Warm-up as needed for the Deadlift. Build loading on the Deadlift each round as deemed fit. Keep weights/reps fixed for movements 2 and 3.

2) 4 rounds for Max Reps:

45 seconds Ski/Bike/Row/Run

15 seconds Rest

45 seconds Wall Balls 14/18

15 seconds Rest

Extra Work:

3) Hip Extension: 3 sets of 20

Rest 90-120 seconds between sets. Add load as deemed fit.

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