*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 – 18:00 – Every 2:00 x 9 sets – Front Squat:

Sets 1-3 – 7 Reps

Sets 4-6 – 5 Reps

Sets 7-9 – 3 Reps

Start at a moderate load. Build as heavy as deemed fit.

1b) 18:00 – 21:00 – 3 minute AMRAP:

10 Goblet Lateral Lunges

20 Superman Arch-Ups

Not for speed, but for quality. If you can’t perform the Lunges with weight, scale to no weight, if you can’t do them with no weight, use assistance via the Pull-up Rig to help you through the Range-of-Motion.

2) 8 minute AMRAP:

21 Kettlebell Hang High-Pulls 53/35

12 Burpees

Have fun. Scale as needed. High-Pulls should be able to be performed unbroken for at least a couple of rounds.

Extra Work:

3) 3 sets of:

20/side Side Plank Dips

20 Alternating Single Leg V-Ups

Not for time, for quality and position.

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