*Due to low attendance and Holiday dates, we will be cancelling the Core Mobility class for the remainder of the year. We will look to add it back in on Wednesday, or possibly a different time/day in the New Year.

**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 – 5:00 – Every 1:00 x 5 sets:

10/side Handstand Shoulder Taps or Stink Bug Shoulder Taps

Pick an appropriate position to do these for your abilities. If doing them inverted is not there for you perform them from a normal plank.

1b) 5:00 – 10:00 – Every 1:00 x 5 sets:

5/side Single Arm Ring Rows w/Pause at Chest

Setup your position so that you’re able to keep your torso square with the rings. Pause at the chest for 1-2 seconds each rep.

1c) 10:00 – 20:00 – Every 2:00 x 5 sets:

3 Dead-Stop Strict Press

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5/side Mixed Grip Bent Over Barbell Rows

Strict Press performed from a Dead-stop at the Shoulders each rep, no “Touch-and-Go” on these. For the Bent Over Rows perform 5 in one mixed grip then switch your mixed grip for 5 on the other side. Build as heavy as deemed fit.

1d) 20:00 – 30:00 – Every 2:00 x 5 sets:

3 Dead-Stop Deadlifts

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10 Slider Hamstring Curls

Deadlifts perform from a Dead-Stop on the floor. Build as heavy as deemed fit on the Deadlift. Slider Hamstring Curls take you time and focus on good activation and contraction.

1e) 30:00 – 40:00 – 10 sets of :30 ON/:30 OFF:

Odd – Dumbbell Shoulder-to-Overhead 50/35

Even – Burpees

Hit with intensity based on what you’re looking to get out of this. You can treat this as a pacing piece and focus on smooth, consistent reps, or hammer it hard. If you’re here 4-6 days/week focus on pacing, if you’re here 1-3 days/week, then hit it hard and get the high-effort Met-con stimulus.

Extra Work:

2) Banded Ring Muscle-up Transitions: 5 sets of 5

Rest 90-120 seconds between sets. Perform these SLOW.

3) Hollow Hold w/PVC Overhead: 10 sets of :10 ON/:20 OFF

Focus on as tight of a position as possible.

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