*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 – 6:15 – Every 1:15 x 5 sets:

2 Tempo Snatch Pul +

2 Low Hang Muscle Snatch +

2 Behind the Neck Snatch Push Jerk w/Pause in Catch

Work at light-to-moderate loads and use this as positional warm-up work.

1b) 7:00 – 17:00 – Every 1:00 x 10 sets:

1 Halting Snatch +

1 Overhead Squat

Build loading from Part 1. Halt around the knee for 2-3 seconds. Build as heavy as deemed fit.

1c) 18:00 – 21:00 – Every 30 seconds x 6 sets:

1 Hang Snatch @ 70-80%

Set a loading that you’re confident you can hit for all 6 lifts, but that is tough and physically demanding.

2) AQAP – 24 sets of :20 ON/:10 OFF:

40 Pull-ups

40/30 Calories Ski/Bike/Row/Run

40 Toes-to-bar

40 Wall Balls 20/14

This is a for time piece with a 12 minute cap. At 3-2-1 go start your gymnastics movement and get as many reps in as you can in 20 seconds, then rest 10, and then continue in this fashion until you complete the workout. After getting through 40 Ring Rows then move to the machine, and so on and so forth.

Extra Work:

3) Wall Facing Lateral Handstand Walks: 5 x 25ft/side

Rest 90-120 seconds between sets. Focus on trying to maintain a nice hollow position.

4) Deadbug w/Plate Overhead: 4 sets of 10/side

Rest 90-120 seconds between sets. Focus on maintain a neutral spine, i.e. a Hollow Position.

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