*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:

1a) 0:00 – 14:00 – Every 2:00 x 7 sets:

20 seconds/side Single Arm Kettlebell Overhead Hold

+

3-5 Strict Chin-ups

Kettlebell Hold work as heavy as possible. Strict Chin-ups use assistance as needed, or add load as needed.

1b) 14:00 – 28:00 – Every 2:00 x 7 sets:

20 Piston Floor Press +

20 second Hollow Hold +

10 Bent Over Reverse Flys

For the Piston Floor Press, starting with both Dumbbells in the support position, lower one to the bottom, then as you press-up with the initiating arm, start to bring the other Dumbbell down, and continue alternating back and forth like a Piston…one Dumbbell should always be moving up, while the other is moving down. Grab a light set of Dumbbells for the Bent Over Flys

1c) 28:00 – 37:00 – Every 1:30 x 6 sets:

5 Dead-Stop Deadlifts

Start at 60% or so. Build as heavy as deemed fit. Set the bar Dead on the floor between reps.

1d) 37:00 – 40:00 – 3 minute AMRAP:

5/side Dual Dumbbell Staggered Stance Romanian Deadlifts

10/side Dumbbell Russian Twists

Staggered stance Good Mornings should be about a foot’s length stagger. For the Russian Twists really make and effort to hold a nice V position with knees straight and toes pointed. Touch the Dumbbell to the floor on each side to make a rep.

Extra Work:

2) Kettlebell Suit-Case Deadlift: 5 sets of 12/side

Rest 90-120 seconds between sets. Perform all reps on 1 side, then switch to the other. Build as heavy as deemed fit.

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