*For Thanksgiving Week please be aware of the following schedule changes…

• Wednesday, November 27th, 4:15, 5:30, and 6:40 PM Classes Cancelled (CVCF will close at 1:30 after the Noon Class)

• Thursday, November 28th, ONE CLASS ONLY @ 9:00 AM

• Friday, November 29th, 8:00 AM BURN CLASS ONLY, Open Gym from 9:00 AM – 6:00 PM

WOD:

1a) 0:00 – 9:00 – Every 1:30 x 6 sets:

2 High Catch Box Jump, Step Down +

2 Clean Deadlifts +

2 Hang Muscle Clean +

2 Tall Jerks

Use this as extended warm-up and positioning work. The goal for the Box Jump is to land standing as high as possible to really focus on your jump and not just picking your legs up to catch in a squat position. Build loading as deemed fit through each round.

1b) 10:00 – 20:30 – Every 1:30 x 7 sets: 3-Position Clean + 1 Jerk

Perform this in order of Floor, Top of the Knee, and Hi-Hang, then 1 Jerk after completing the 3 Cleans. All reps are full Squat. Build loading as deemed fit. 

2) AQAP:

2-3-4 Rope Climbs 15ft

15-20-25 Thrusters 95/65

Scale as needed.

Extra Work:

3) Handstand Box Walk Around: 5 sets of 1/direction

Rest 90-120 seconds between sets. Feet on a 24-30″ box, get yourself into the stink bug position, then walk around the box 360 degrees and then back the other way.

4) Belt Squat Machine – 5 minute AMRAP

20 Steps Marching Sumo Stance

20 Steps Marching Normal Stance

20 Steps Off and On Machine

Pick a load that allows to you move for the entire 5 minutes.

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