*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 – 50ft Dumbbell Farmers Walking Lunge

2 – 7/side Single Arm Dumbbell Push Press

3 – 10-20 Abmat Sit-ups

Pick output you can maintain or build upon each round. Make sure you load appropriately/heavy enough for the Push Press.

2) Every 2:00 x 5 sets:

15 Deadlifts 115/75

15/12 Calories Ski/Bike/Row/Run

Hit these at hard, but maintainable efforts.

Extra Work:

3) Hollow Hold + Plate Hold: 6 x 30 seconds

Rest 60 seconds between sets. Hold a plate in the support position over your chest.

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