*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 – 10:00 – Every 2:30 x 4 sets: 

3 Pause Back Squats +

3 Tempo Back Squats +

3 Back Squats

Warm-up as needed. Build as heavy as deemed fit. Pause Squats should be 2-3 second Pause in the bottom. Tempo Squat should be 3 seconds down and up each rep.

1b) 10:00 – 20:00 – Every 2:00 x 5 sets: 10 Dumbbell Stiff Leg Deadlifts @ Tempo (3-1-3)

Focus should be positioning and activation over loading. Hold to the tempo, don’t sacrifice tempo for loading.

2) 5 rounds AQAP:

5 Deadlifts 225/155

10 Bar Facing Burpees

This is a sprint workout, get after it, 3-6 minutes dependent on Burpee capacity. Deadlifts should be towards the heavier side but you should be able to do all rounds unbroken.

Extra Work:

3) Deadbug w/Plate Overhead: 5 sets of 10

Alternate sides each rep for 5 each side. Rest 90-120 seconds between sets. Focus on position and activation, this should be slow and controlled, not fast.

4) 5 round of:

500m Row

1000m Bike Erg

No rest between machines or rounds, one continuous piece. Goal to hit a hard, but maintainable pace on the Rower and use the Bike Erg as active recovery. Bike Erg should be done on Damper 1 focusing on that high cadence. Remember active recovery is to go as fast as you can while getting yourself recovered enough to repeat the next round at the same pace on the rower.

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