* This Wednesday, the 11th Jade, Dani, and Laura will be heading to Miami for Wodapalooza. The rest of the coaching staff has kindly worked to change their schedules to allow us to leave, and to keep every class on as scheduled. Please be mindful that the gym will be Open for classes, not for you to come in and train at your leisure. Please be respectful of all the coaches times, and also of our gym policies, if a coach is not at the gym (the doors might be open because of Fit2Perform) you CAN NOT train.

** CrossFit Kids will be cancelled Saturday, the 14th.

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

WOD:

1a) 5 rounds for Max Reps:

1 minute Row/Assault Bike for Calories

1 minute Clean and Jerk 115/75

Rest 3 minutes

1b) 2 rounds for Max Reps:

1 minute Alternating Lunges

1 minute Push-ups

1 minute Box Jumps 24/20

1 minute Toes-to-bar

1 minute Burpees

Extra Work:

2) Band Pull-aparts: 100 Reps

Not for time. Switch between over and underhand every 10 reps. Focus on positioning and activation, not speed.

3) Ring Dips: 10 minute EMOTM

Pick a rep count you can maintain for all 10 sets, Strict, Kipping, or Assisted.

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