*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:

1a) 0:00 – 10:00 – Every 2:00 x 5 sets: 10 Back Squats

Warm-up to a moderate load. Build as heavy as deemed fit. Focus on position and quality of movement over loading.

1b) 10:00 – 20:00 – Every 2:00 x 5 sets: 10 Dumbbell Stiff Leg Deadlifts @ Tempo (3-1-3)

Focus should be positioning and activation over loading. Hold to the tempo, don’t sacrifice tempo for loading.

2) 5 rounds AQAP:

5 Deadlifts 135/95

10 Bar Facing Burpees

This is a sprint workout, get after it, 3-6 minutes dependent on Burpee capacity. Deadlifts should be towards the heavier side but you should be able to do all rounds unbroken.

Extra Work:

3) Deadbug w/Plate Overhead: 5 sets of 10

Alternate sides each rep for 5 each side. Rest 90-120 seconds between sets. Focus on position and activation, this should be slow and controlled, not fast.

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