* 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) 3-Position Snatch: Every 1:30 x 7 sets

Warm-up as needed. Start around 60% of your 1RM. Order is Hang, Below the Knee Hang, Floor. All reps full Squat. No dropping the bar between reps. Build as heavy as deemed fit.

2) Power Clean + Hang Clean + 2 Jerks: Every 1:30 x 7 sets

Warm-up as needed. Start around 60% of your 1RM. No dropping the bar between reps. Build as heavy as deemed fit.

3) 4 rounds AQAP:

10 Alternating Single Arm Dumbbell Snatch 50/35

20 Wall Balls 20/14

Extra Work:

4) Rope Climb: 10 minute EMOTM

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

5) GHD Sit-ups: 4 sets of 10-15 reps

Rest 90-120 seconds between sets. If you’ve never done these before only come to parallel with the floor.

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