*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:

1) 5 rounds – 5 minute AMRAP – 1 minute Rest:

21 Ball Slams 40/30

15/side Single Arm Dumbbell Plank Rows 35/25

9/side Single Arm Dumbbell Push Press 35/25

Max Burpee Box Jumps 24/20

Each 5 minute AMRAP you start from scratch. For the Dumbbells Rows perform all 15 on 1 side, then switch arms, same goes for the Push Press. Scale as needed.

Extra Work:

2) Dog Sled Push: 8 x 100ft

Rest 90 seconds between sets. Heavy as possible.

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