* 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) 2 Strict Press + 3 Push Press: Every 2:00 x 6 sets

Warm-up as needed. Start around 70% of your 1RM Strict Press. Build as heavy as deemed fit.

2a) 5 minute AMRAP:

30 Alternating Dumbbell Box Step-ups 50/35

30 Dumbbell Shoulder-to-Overhead 50/35

Max Burpees

Rest 3 minutes

2b) 5 minute AMRAP:

20 Alternating Dumbbell Box Step-ups 50/35

20 Dumbbell Shoulder-to-Overhead 50/35

Max Burpees

Rest 3 minutes

2c) 5 minute AMRAP:

10 Alternating Dumbbell Box Step-ups 50/35

10 Dumbbell Shoulder-to-Overhead 50/35

Max Burpees

Score for the workout is total Burpees

Extra Work:

3) Strict Knees-up: 10 minute EMOTM

Pick a rep count you can maintain for all 10 minutes.

4) Front Rack Sotts Press: 5 sets of 10

Rest 90-120 seconds between sets. Build as heavy as possible…note that you may only be able to do this with a PVC pipe.

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