*Comp Programming layout and thoughts for athletes moving forward HERE

**Sweetwaters is doing their Annual Coat Drive and we’ve got a box at the gym. If you’ve got some old jackets there are plenty in need of them. You can read about this great event that is put on every year HERE

***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 – 10:00 – Every 2:30 x 4 sets:

3 Pause Front Squats +

3 Tempo Front Squats +

3 Front 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) 11:00 – 19:00 – Every 2:00 x 4 sets:

8/side Double KB/DB Single Leg Romanian Deadlift + Box Step-up

Start light, focus on balance and coordination over loading. Use a box height that puts your knee and hip in line when stepping on the box.

2) 10 minute Partner AMRAP:

A – 5 D-Ball Over the Shoulder 100/70, 20 Double-unders, 4 D-Ball Over the Shoulder 100/70, 20 Double-unders, 3 D-Ball Over the Shoulder 100/70

B – Max Calories Machine

Partner A works through couple of D-Ball and Jump Rope, while Partner B accumulates as many calories on the Machine. When Partner A completes the round of 3 D-Balls, then switch, and continue this pattern until 10 minutes is up.

Extra Work:

3) Side Plank Hold: 4 x 30 seconds/side

Rest 60 seconds after completing both sides. If this is easy for you, scale up to a Star Plank Hold.

4) Run:

A – 5 minute Warm-up

B – 10 x 200m @ Moderate Tempo – 60 seconds Rest between sets

C – 5 minute Cool-down

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