*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 – 12:00 – Every 2:00 x 6 sets: 4 Pause 1+1/4 Back Squats

Warm-up as needed. Start with a moderate amount of weight. This drill will be very tough if you hold the pauses for a full 1-2 seconds at each position. For each rep Pause in the Bottom on the descent of the rep, come back up just past parallel and pause, then back to the bottom and pause, and finally stand-up tall to finish.

1b) 13:00 – 21:00 – Every 2:00 x 4 sets: 10 Alternating Dead-Stop Front Rack Reverse Lunges

Alternate reps for 5 on each side. Stop in the bottom for a second or so, and then drive back-up to the top. Build as heavy as deemed fit.

2) 3 rounds AQAP:

75 Double-unders

50 Air Squats

25 Russian Kettlebell Swings 70/53

Scale as needed.

Extra Work:

3) Kettlebell Windmills: 4 sets of 5/side

Rest 90-120 seconds between sets. Perform all reps on 1 side before switching to the other. Focus on position over loading.

4) Every 5:00 x 8 sets: 50/45 Calories Assault Bike

Goal is hard, but consistent paces.

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

There is a reason why we preach full range of motion. If you don’t use it, you’ll lose it. If you don’t have it, are you doing mobility work to get it back?