* 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) Snatch Pull + Snatch + Overhead Squat: Every 1:00 x 10 sets

Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. Reset between the Snatch Pull and Snatch.

2) Clean Pull + Low Hang Clean + Jerk: Every 1:30 x 7 sets

Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. No dropping the bar between the Pull and Low Hang Clean.

3) 4 rounds AQAP:

15 Wall Balls 20/14

15 Toes-to-bar

15 Kettlebell Swings 53/35

15 Box Jump Overs 24/20

Extra Work:

4) Single Arm Dumbbell Row w/Pause: 5 sets of 6/side

Rest 90-120 seconds between sets. Pause for 3 seconds at the chest each rep. Build as heavy as possible, but keep it strict.

5) Handstand Hold: 10 x :30 ON/:30 OFF

Scale time up or down as needed to make easier or more difficult.

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