* Mark your calendars. CVCF Annual Holiday party is Saturday, January 28th, at Foam Brewery. Tickets can be purchased HERE.

WOD:

1) Back Rack Front Foot Elevated Reverse Lunge: 5/side Every 2:00 x 5 sets

Warm-up as needed. Reference 12/9/16 for loading. Perform all 5 reps on one leg before switching to the other. Use a 2-4″ elevation. If this is too difficult stick with just a normal Reverse Lunge.

2) Russian Kettlebell Swings: 20 Reps Every 2:00 x 5 sets

Perform this as a continuation of your Lunges, starting at 10:00 on the clock. Load as heavy as possible.

3) 12 minute AMRAP:

20 Knees-up

15 Shoulder-to-Overhead 75/55

10 Box Jump Overs 24/20

Extra Work:

4) Double-unders: 10 minutes Practice

Goal should be to work to 100 Unbroken reps.

5) Single Leg Hip Thrusts: 3 sets of 15/side

Rest 90-120 seconds between sets. Add load if able. Perform all reps on one leg, before switching to the other.

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