* Due to the construction going on CrossFit Kids will be cancelled this Saturday, the 31st.

** We will be closed Sunday, January 1st.

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

WOD:

1) 20 minute AMRAP:

10 Toes-to-bar

20 Box Jumps 24/20

30 Alternating Lunges

For safety reasons because of the quantity, all Box Jumps should be done as step-down.

Extra Work:

2) Hip Extension: 3 sets of 20

Rest 90-120 seconds between sets. Add load if able.

3) Rope Climb: 10 minutes Practice

Work on any facet of a Legged or Legless Rope Climb.

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