*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) 5 rounds for Max Reps:

1 minute Ski/Bike/Row/Run

1 minute Medball Squats 30/20

1 minute Ring Rows

1 minute Abmat Sit-ups

1 minute Squat Thrusts

1 minute Rest

Partner up with a couple of people to save on floor space withe machines. No additional transition time between stations, one from the next to the next.

Extra Work:

2) Strict Knee-up + Twist: 4 sets of 12

Rest 90-120 seconds between sets. Perform a Strict Knee-up, at the top perform a 90 degree twist in each direction, then low back down, that’s one rep.

3) Belt Squat Machine: 5 minutes Marching

Use a loading you can handle for the entire 5 minutes.

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