*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) Every 4:00 x 5 sets:

2 minute Hard C2 Bike or Assault Bike +

50-100ft Slider Plank Drag +

30 second Wall Sit

Pick Slider Plank Drag distance based on your personal capacity. For the Wall Sit make sure shins are vertical and hip is in line with the knee. We’re looking for around 30-45 seconds of Rest per round.

2) 9 minute Up Ladder:

3 Front Squats 65/45

3 Ring Rows

Workout goes 3+3, 6+6, 9+9 and so on until 9 minutes is up.

Extra Work:

3) Band Pull-Aparts: 100 Reps

Switch between over and underhand every 10 reps. 

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