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

• 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) Every 3:00 x 7 sets:

10 Dumbbell Bench Press +

20 Ski Jumpers +

1 minute Hard Ski/Bike/Row/Run

Picks a weight for the Bench Press that is difficult, but that you can maintain unbroken for all 7 sets. Focus on quick transitions to earn your rest at the end. Athletes should be getting 45-60 seconds of rest each round.

2) 10 minute EMOTM:

7 Knees-up

Max Thrusters 45/35

Each minute starts with 7 Knees-up, in the remaining time left in the minute perform as many Thrusters as able. Scale quantity of gymnastics movements so you’re getting at least 5 rounds unbroken.

Extra Work:

3) D-Ball Bear Carry: 4 x 200ft

Rest 90 seconds between sets. Heavy as possible.

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