*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) Every 2:00 x 10 sets:

Odd – 1 minute Hard Ski or Row + 50ft Crab Walk

Even – 1 minute Hard Ski or Row + 50-100ft Slider Plank Drag

Work for hard, but maintainable efforts on the Ski/Row. Either pick a machine and stick with it, or partner with someone and flip-flop machines each round.

2) AQAP:

30-25-20-15-10-5 Box Jump Overs 24/20

5-10-15-20-25-30 Kettlebell Deadlifts 70/53

Scale as needed.

Extra Work:

3) Ring-To-Chest Hold: 4 x 45 seconds

Pick a position you can maintain the hold and good positioning through the entire body for the whole 45 seconds without breaking. Rest 90-120 seconds between sets.

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