* 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:

1) Snatch Pull + High Hang Snatch: Every 1:00 x 10 sets

Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit.

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

Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit.

3) 21-18-15-12-9-6-3 – AQAP:

Power Snatch 45/35

20 Double-unders

Extra Work:

4) Handstand Hold: 10 x :30 ON/:30 Off

Scale time as needed to be able to hit all 10 sets.

5) Hollow Hold: Accumulate 3 minutes

Keep track of time and attempts to complete.

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