*For Thanksgiving Week please be aware of the following schedule changes…

• Wednesday, November 27th, 4:15, 5:30, and 6:40 PM Classes Cancelled (CVCF will close at 1:30 after the Noon Class)

• Thursday, November 28th, ONE CLASS ONLY @ 9:00 AM

• Friday, November 29th, 8:00 AM BURN CLASS ONLY, Open Gym from 9:00 AM – 6:00 PM

WOD:

1) 21 minute EMOTM:

1 – 10 Double Kettlebell Deadlifts + 50ft Farmers Carry

2 – 5-10 Strict Chin-ups

3 – 20 seconds Banded Bent Over Row Hold

Pick efforts that you’ll be able to maintain through the course of these sets. Ideally working as heavy as possible on the Deadlift and Carry. For the Bent Over Row hold, set a pair of pins at the bottom of the Pull-up rig, pull the appropriate size band across dependent on how much resistance you need. Grab the band, establish the Bent Over Row position, pull the band to the bottom of the Sternum and hold for 20 seconds.

2) 7 minute AMRAP:

10 Thrusters 65/45

2 Rope Sit-to-stand

Scale as needed. Thruster loading should be challenging, it shouldn’t be easy to get through the sets.

Extra Work:

3) Handstand Hold: 10 minute EMOTM

Pick a time that you can maintain for all 10 sets.

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