*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:

1) 21 minute EMOTM: 

1 – 40 seconds Ski/Bike/Row/Run

2 – 50ft Heavy Dog Sled Push

3 – 20 seconds/side Side Plank

Work for hard but maintainable output on the machine. For the Sled Push, build as heavy as you can while moving unbroken. These should be around a 20 second hard effort. If side Planks are easy for you, scale up to a star plank.

2) 10 minute AMRAP:

15 Deadlifts 75/55

12 Shoulder-to-Overhead 75/55

9 Ring Rows

Scale as needed. This is a re-test from 10/15/19. Check your book and notes. Perform the workout exactly the same and try and do a little better. If you don’t take notes, start. One of the easiest ways to progress and improve as an athlete is to have data, to know where you’ve been and to try and improve upon that.

Extra Work:

3) Low Ring Plank Hold: 4 sets of 1 minute

Rest 60 seconds between sets.

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