*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 – Front Squat:

Sets 1-3 – 5 @ 60-70%

Sets 4-6 – 3 @ 70-80%

Sets 7-9 – 1 @ 80-90%

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

1b) 18:00 – 21:00 – 3 minute AMRAP:

10 Goblet Lateral Lunges

20 Superman Arch-Ups

Not for speed, but for quality. If you can’t perform the Lunges with weight, scale to no weight, if you can’t do them with no weight, use assistance via the Pull-up Rig to help you through the Range-of-Motion.

2) 18-15-12 – AQAP:

Squat Cleans 95/65

Burpee Box Jump Overs 24/20

Have fun. Scale as needed. Barbell loading should allow Touch-and-Go reps, not necessarily unbroken, but completely each round in 2-3 sets.

Extra Work:

3) 3 sets of:

20/side Side Plank Dips

20 Alternating Single Leg V-Ups

Not for time, for quality and position.

4) AQAP:

100 Calorie Assault Runner

100 Calories Row Erg

100 Calorie Bike Erg

100 Calorie Ski Erg

Have fun, get into and shut your mind off.

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