* Join us this Friday Evening for the Final Open Workout. Redline will be up for any new gear needs, and there will be beer and pizza.

** Help us refine CVCF to make it even better, it would be greatly appreciated if you could take a few minutes and will out the survey HERE

WOD:

1) 2 Hang Snatch: Every 1:00 x 10 sets

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

2) Clean + Hang Clean + Jerk: Every 1:00 x 10 sets

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

3) AQAP:

100 Thrusters 65/45

Extra Work:

4) Toes-to-bar: 10 minutes Practice

Work on any facet of a Kipping Knees-up/Knees-to-armpits/Toes-to-bar.

5) Hollow Position: Accumulate 3 minutes

Keep track of total time and attempts to complete.

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

https://www.youtube.com/watch?v=lLFunBPgPOo