*Sweetwaters is doing their Annual Coat Drive and we’ve got a box at the gym. If you’ve got some old jackets there are plenty in need of them. You can read about this great event that is put on every year HERE

**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:

1) Every 2:00 x 10 sets:

Odd – 250/225m Ski Erg + 50ft D-Ball Carry

Even – 500/450m C2 Bike + 50ft Farmers Carry

Partner up and share machines and even D-Ball/Kettlebells with someone. Scale distances so that you aren’t working loner than a minute…for Men you’ll have to be able to hold a 2:00/500m Pace or Faster and ladies will need to hold around 2:10 pace.

2) AQAP – 24 sets of :20 ON/:10 OFF:

40 Ring Rows

40/30 Calories Ski/Bike/Row/Run

40 Knees-up

40 Wall Balls 14/8

This is a for time piece with a 12 minute cap. At 3-2-1 go start your gymnastics movement and get as many reps in as you can in 20 seconds, then rest 10, and then continue in this fashion until you complete the workout. After getting through 40 Ring Rows then move to the machine, and so on and so forth.

Extra Work:

3) Deadbug w/Plate Overhead: 4 sets of 10/side

Rest 90-120 seconds between sets. Focus on maintain a neutral spine, i.e. a Hollow Position.

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