*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) 20 minute EMOTM;

1 – 5 Deadlifts

2 – 10 Box Jumps + 10 Russian Swings

Deadlifts start at a moderate weight and build as heavy as deemed fit. Box Jumps and Swings keep the height/weight fixed and use this to focus on Box Jump speed and posterior engagement on the Swing.

2) AQAP:

30 Ring Rows

50 Front Squats 45/35

1000m Row or Ski

Extra Work:

3) Handstand: 10 minutes Practice

Spend this time working on getting comfortable upside down. Could be against a wall, stink bug, or even working free-standing.

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