* Holiday Schedule HERE

** CVCF Clean-Up Day HERE

*** CrossFit Kids will be Cancelled the  19th, 21st, 24th, and 26th

WOD:

1) Strict Press: 7 Reps Every 2:30 for 6 sets

Warm-up as needed. Start at 60% of your 1RM or heavier. Within the first 5 sets you must establish a 7RM for the Day. Your 6th set is a Max Reps sets done at 85% of your 7RM for the day. Max Reps set is Max Reps Strict Press directly into Max Rep Push Press. To get the proper stimulus from this it is inherit you establish an appropriate max otherwise your 85% Max Reps set will be far too light. Cap of each movement is 20 reps, so total you can go for is 40 reps, 20 Strict + 20 Push.

2) 10 minute AMRAP:

20 Kettlebell Swings 53/35

20 Box Jump Overs 24/20

Extra Work:

3) Front Plank: Accumulate 5 minutes

Keep track of total time and attempts to complete.

4) 5 rounds at Aerobic Pace

1000m Row

20 Burpee Lateral Jump Over Rower

This should be performed at roughly 70-80% of your max HR. Should be a smooth continuous pace.

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