*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) 10 rounds AQAP:

1 Rope Climb 15ft

8 Toes-to-bar

12 Alternating Dumbbell Snatch 50/35

Directly into…

1b) 2 rounds AQAP:

20 Burpees

100 Double-unders

Extra Work:

2) Belt Squat Machine: 5 sets of 5

Rest 2-3 minutes between sets. Build to a heavy set for the day. You choose whether to hang onto the handles or not.

3) Hollow Hold: Accumulate 3 minutes

Keep track of time and attempts to compete.

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