*For December please be aware of the following schedule changes for the holidays.

• Tuesday, December 24th there will be no evening classes. Last class of the day will be Noon with the gym closing around 1:30 PM.

• Wednesday, December 25th there will be one class at 9:00 AM.

• Tuesday December 31st there be will be no evening classes. Last class of the day will be Noon with the gym closing around 1:30 PM

• Wednesday, January 1st CVCF will be CLOSED

WOD:

1a) 0:00 – 18:00 – Every 2:00 x 9 sets – Back Squat:

Sets 1-3 – 5 Reps

Sets 4-6 – 3 Reps

Sets 7-9 – 1 Reps

Start at a moderate load. Build as heavy as deemed fit.

1b) 18:00 – 21:00 – 3 minute AMRAP:

15 Banded Glute Bridge-ups

15 Banded Good Mornings

Focus on position and activation, not speed.

2) 10 minute AMRAP:

20 Double-unders

30 Air Squats

20 Double-unders

30 Russian Kettlebell Swings 35/26

Scale as needed. Swings are meant to be light, all unbroken, and absolutely no delay in picking the Kettlebell up and going.

Extra Work:

3) Double Kettlebell Front Rack Hold: 3 x 1 minute

Rest 2 minutes between sets. Only work as heavy as you can actually get the Kettlebells from the floor to the Front Rack.

4) 5 rounds of:

200m Row Easy

200m Row Moderate

200m Row Hard

Consistent paces within each respective pace. This is 3,000m straight through, no breaks.

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