*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 1:00 x 10 sets:

1 Muscle Snatch +

1 Hi-Hang Halting Power Snatch +

1 Snatch Push Press +

1 Pause Overhead Squat

Skill work today. Keep the weights at loads that you can keep everything looking smooth and clean. For the Halt, dip to the bottom of the Hi-Hang Position and hold for 1-2 seconds. For the Pause spend 2-3 seconds in the bottom of the squat.

1b) 11:00 – 21:00 – Every 1:00 x 10 sets:

1 Muscle Clean +

1 Hi-Hang Halting Power Clean +

1 Pause Thruster +

1 Push Press

Skill work today. Keep the weights at loads that you can keep everything looking smooth and clean. For the Halt, dip to the bottom of the Hi-Hang Position and hold for 1-2 seconds. For the Pause spend 2-3 seconds in the bottom of the squat.

2) Every 2:00 x 5 sets:

15 Deadlifts 185/135

15/12 Calories Ski/Bike/Row/Run

Hit these at hard, but maintainable efforts.

Extra Work:

3) Ring Muscle-up Practice:

A – 3 sets of 5 Big Ring Swings

B – Every 1:00 x 8 sets – 3 Seated Band Assisted Transitions

Rest 60-90 seconds between sets. Ideally work through both pieces if you have the time.

4) Hollow Hold + Plate Hold: 6 x 30 seconds

Rest 60 seconds between sets. Hold a plate in the support position over your chest.

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