*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 – 5:00 – Every 1:00 x 5 sets: 5-10 Tempo Push-ups (0-1-1)

Pick a rep count you can maintain unbroken for all sets.

1b) 5:00 – 10:00 – Every 1:00 x 5 sets: 3-5 Tempo Ring/Bar/Rope Rows (2-2-2)

You choose the tool to perform the Rows off of. Pick a rep count you can maintain unbroken for all sets.

1c) 10:00 – 25:00 – Every 1:00 x 15 sets:

1 – 3-5/side 1/2 Turkish Get-up

2 – 10-20 Box Jump Overs 24/20

3 – 8-15 Slider Pike-ups

For the Get-ups, you are just performing the sit-up portion. Perform all reps on 1 side before switching to the other. Feel free to partner with someone if it’s busy to share equipment and save space.

1d) 25:00 – 41:00 -Every 2:00 x 8 sets:

Odd – 5-10 Burpees + 5 Push Press

Even – 5-10 Burpees + 5 Supinated Bent Over Rows

Pick a Burpee output and stick to it for all 8 sets. Transition between Burpees and Barbell at whatever pace you want. Build loading on the Barbell as deemed fit.

Extra Work:

2) Band Pull-Aparts: 100 Reps

Switch between over and underhand every 10 reps. Focus on position and activation, not speed.

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

https://youtu.be/Rm0GNWSKzYs