*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 – 7:00 – Every 1:00 x 7 sets:

1 Muscle Clean +

1 Push Press

Start around 50% of your 1RM. Build as heavy as deemed fit.

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

1 Power Clean +

1 Push Jerk

Continue to build loading from the Muscle Clean + Push Press. Build as heavy as deemed fit.

1c) 14:00 – 21:30 – Every 1:30 x 5 sets: 

1 Clean +

1 Jerk

Continue to build loading from the Power Clean + Push Jerk. Build as heavy as deemed fit.

2) 7 minute AMRAP:

7 Handstand Push-ups

14 Hang Power Snatch 95/65

21 Lateral Hurdle Hops

Scale as needed. Hurdle hops are done over the bar. If you can’t perform a Handstand Push-up perform a Push Press with the Barbell.

Extra Work:

3) Handstand Walk Practice: 10 minutes

A – Walking Your Hands Around A Box

B – Holding a Handstand Against The Wall

C – Walking On Your Hands

Pick one of the three based on what you need to work on as an athlete

4) 3 rounds of:

1 minute D-Ball Sumo Stance Good Mornings

1 minute Hollow Rocks

Max reps on each station…focus on quality/position, not speed on the Good Mornings.

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