*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:

1a) 0:00 – 10:00 – Max Reps:

2 minutes Burpee Box Jumps 24/20

2 minutes Knees-up

2 minutes Dumbbell Front Rack Box Step-ups 25/15 @ 24/20

2 minutes Air Squats

2 minutes Dumbbell Push Press 25/15

Max Reps at each station. Scale movements/loading as needed.

1b) 10:00 – 15:00 – Active Recovery

5 minutes Machine

Keep yourself moving but work to get your heart rate down and get yourself recovered for the next piece.

1c) 15:00 – 25:00 – Max Reps:

2 minutes Dumbbell Push Press 25/15

2 minutes Air Squats

2 minutes Dumbbell Front Rack Box Step-ups 25/15 @ 24/20

2 minutes Knees-up

2 minutes Burpee Box Jumps 24/20

Max Reps at each station. Scale movements/loading as needed.

Extra Work:

2) Split Stance Good Morning: 4 sets of 8/side

Rest 90-120 seconds between sets. Focus on position over loading. Split Stance should be about heel-to-toe.

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

https://www.youtube.com/watch?v=Okg2LH6XKzY