*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:

1) “Bryant” – 22 minute AMRAP:

12 Power Snatch 115/75

23 Back Squats 115/75

12 Chest-to-bar Pull-ups

Remembering a friend, member, and great athlete Bryant Chase today. The Holiday’s are a great time, and also one that’s super hard for many people. Let’s be thankful for everything we do have, and not dwell on the things we don’t.

Extra Work:

2) Abmat Sit-ups w/Barbell Overhead: 4 sets of 20

Rest 90-120 seconds between sets. Start with a PVC Pipe as needed, and build from there.

3) Assault Bike – Every 3:00 x 10 sets: 20/15 Calories

Hit it hard, but at maintainable paces

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