*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 – 9:00 – 9 minute EMOTM:

1 – 5/side Single Arm Dumbbell Z-Press

2 – 5/side Single Arm Dumbbell Upright Row

3 – 20-30 Banded Glute Bridge-ups

Pick loads that are moderate that you can maintain. Use this as warm-up and activation work.

1b) 9:00 – 21:00 – Every 2:00 x 6 sets:

5 Pause Dumbbell Bench Press +

20 Bent Over Reverse Dumbbell Flys

Bench Press build as heavy as deemed fit. Pause at the chest for 2-3 seconds each rep. For Bent Over Reverse Flys focus on maintaining a good bent over position to work your erectors and hamstrings…get those scaps set back and down. Keep loading light-to-moderate, use a weight you can do strict for 10-15 reps, and then use your hips a little as needed to finish the reps out.

1c) 22:00 – 30:00 – 8 minute AMRAP:

5/side Shovel Deadlifts

30 seconds/side Star Plank

5/side Shovel Bent-Over Rows

15 Superman Arch-ups

AMRAP for quality, not for time. Pick a moderate weight for the shovel Deadlifts, if you’re not a strong athlete use a trainer bar so that you can still put a 10lb plate on the side. Bent Over Rows performed as normal just with the “shovel” Barbell.

1d) 31:00 – 40:00 – 9 minute EMOTM:

1 – 5/side Dumbbell Front Rack + Farmers Bulgarian Split Squats

2 – 5-10 Handstand Lowers

3 – 8-15 Bench Dips

Bulgarian Splits squats are 1 Dumbbell at Front Rack and 1 Dumbbell at Farmers Position. If the Bulgarian position is too difficult for you, perform a traditional Split Squat instead. Handstand Lowers focus is slow as possible down. If you have Strict Handstand Push-ups feel free to do them instead. For Bench Dips if you want them more difficult put your feet on a box and weight on your lap.

Extra Work:

2) Duall Kettlebell Front Rack Hold: 3 x 1 minute

Rest 60 seconds between sets. Work as heavy as possible.

3) Ab-Wheel Roll-Outs: 5 x :30 ON/::30 OFF

Max Reps. Focus on position and not breaking at the hip when you come back each rep.

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