* Week 1 Strength Is Done, Now Where? HERE

** The 4th Annual Leave Your Inov-8s at Home CVCF Holiday party is on for Saturday January 31st. Purchase your tickets HERE and PLEASE, it would be super, totally awesome, if you don’t all wait until the last minute so that we can have an easier time planning and preparing accordingly. Ticket sales with close January 20th

*** Fall/Winter Schedule Changes/Closings HERE Updated Please check. Early AM Classes cancelled on the 26th

WOD:

1) “CVCF 12 Days of Christmas”- AQAP:

1 Double-under x 10

2 Snatches 165/113

3 Muscle-ups

4 Front Squats 165/113

5 Hang Power Cleans 165/113

6 Chest-to-bar Pull-ups

7 Burpees

8 Toes-to-bar

9 Kettlebell Swings 88/62

10 Box Jumps 30/24

11 Handstand Push-ups

12 Clean and Jerks 165/113

SCALE AS NEEDED. This workout is performed exactly like the song. It is 12 rounds, you start with 1, then 2,1, then 3,2,1, and so on. Sub for Muscle-ups is 2x in Ring Dips or Push-ups (when it says Muscle-up this always refers to a Ring Muscle-up, don’t sub with a Bar Muscle-up, sub with a movement that is going to help you develop a Ring Muscle-up). Have fun, come prepared, and don’t scale too heavily, this is meant to be a long workout.

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

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