*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:

1a) 0:00 – 8:00 – Every 2:00 x 4 sets: 5/side Front Rack Lateral Box Step-ups

Focus on positioning and movement over load. Box height should put your knee and hip in line. Perform all 5 reps on 1 side, then switch to the other.

1b) 8:00 – 16:00 – Every 2:00 x 4 sets: 6/side Dumbbell Farmers Split Squat

Perform all reps on 1 side before switching to the other. Build as heavy as deemed fit.

1c) 16:00 – 20:00 – Every 1:00 x 4 sets: 20-30 second Hollow Hold

Don’t go max effort. Goal is to hit a consistent, unbroken time, each and every set.

2) 5 rounds AQAP:

5 Strict Banded Pull-ups

10 Knee Push-ups

15 Air Squats

20 Kettlebell Hang High-Pulls 53/35

Scale as needed.

Extra Work:

3) Hip Extension Hold + Dumbbell Pass: 5 sets of 20 Reps

Rest 90-120 seconds between sets. Holding the top position of a Hip Extension, have a Dumbbell on the floor on the outside of the support arms, pick the Dumbbell up and move it to the other side of the GHD, that’s a rep. Continue alternating directions until you hit 20 total reps.

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