* 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.

** Mark your calendars. CVCF Annual Holiday party is Saturday, January 28th, at Foam Brewery. Tickets can be purchased HERE.

WOD:

1) 14 minute EMOTM:

Odd – 3 Bench Press

Even – 3/side Kneeling Dumbbell Split Press

Start around 60-70% of your 1RM Bench Press and build as deemed fit. Work with a moderate load for the Split Press and focus on movement quality.

2a) 7 minute AMRAP:

14 Pull-ups

7 Power Snatch 95/65

Rest 3 minutes

2b) 7 minute AMRAP:

14 Toes-to-bar

7 Hang Squat Cleans 95/65

Extra Work:

3) D-Ball Bear Hug Squats: 4 sets of 10

Rest 90-120 seconds between sets. Heavy as possible.

4) 5 rounds not for time:

50ft Crab Walk

50ft Bear Crawl

25ft/side Lateral Plank Walk

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