* Holiday Schedule

          – Saturday, December 24th, CrossFit Kids Cancelled all other classes on.

          – Sunday, December 25th, Closed

          – Monday, December 26th, Open Gym 9 AM-5 PM (Programming will be posted)

          – Sunday, January 1st, Closed

** Mark your calendars. CVCF Annual Holiday party is Saturday, January 28th, at Foam Brewery. Tickets will go on sale the 1st of the year.

***As many of you know, one of our long time members Damon Lease has been dealing with a whole host of medical issues. Please click the link HERE if you’d like to help the Lease family.

WOD:

1) 3 Front Squats + 4 Back Squats: Every 3:00 x 6 sets

Warm-up as needed. Start around 60-70% of your 1RM Front Squat and climb as deemed fit. Reference 11/21/16 for loading. Goal is to establish a 3RM Front Squat for the day and then roll into the Back Squats. Focus on making the transition between the two movements as quick as possible.

2) AQAP:

27 Bar Facing Burpees

then…3 rounds of…

12 Deadlifts 135/95

9 Hang Power Cleans 135/95

6 Front Squats 135/95

then…

27 Bar Facing Burpees

Extra Work:

3) Hip Thrusts: 4 sets of 8

Rest 90-120 seconds between sets. Heavy as possible.

4) Row: 30 minutes

:10 @ 2K Pace

:50 @ Easy

Goal is to keep consistent pacing for all 30 rounds. This shouldn’t be crushing. Keep track of total meters rowed.

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