*Comp Programming layout and thoughts for athletes moving forward HERE

**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


1) Bench Press: 4 sets of 8

Warm-up to a moderately heavy to heavy weight. Perform all 4 sets at the same weight. Rest 2 minutes between sets.

2) Back Rack Press From Split Jerk Stance: 5 sets of 3/side

Rest 90-120 seconds between sets. Perform 3 reps in each of your split stances, start on your non-dominant side. Build as heavy as deemed fit.

3) Strict Chest-to-bar Pull-ups:

A – 3 sets of 5

B – 2 sets of 20

Rest 2-3 minutes between sets. Add load as able for the sets of 5, add assistance as needed for the sets of 20.

4) Strict Handstand Push-up:

A – 2 sets of 25ft/Direction Lateral Wall Walk (Belly Facing Wall)

B – 5 sets of 10 seconds/side Single Arm Handstand Hold (Belly Facing Wall to start, Back Facing if able)

C – 5 sets of 2 Wall Climbs + 5 Strict Wall Facing Handstand Push-up (Build to a deficit as able)

Rest 90-120 seconds between sets of each of the different drills.

5) Paralette Shoot Throughs: 5 sets of 10 Reps + 10 second L-Sit Hold after the 10th Rep

Rest 90-120 seconds between sets. Focus on good active shoulders.

6) Belt Machine Marching – 5 minute AMRAP:

10 Alternating Dumbbell Strict Press

10 Alternating Dumbbell Upright Row

10 Alternating Dumbbell Bicep Curls

For each movement, this is 5 reps/side. Hold a Dumbbell in each hand and alternate working through these reps while marching. You choose the load for the Belt Squat Machine.

7) Dog Sled Push: 4 sets of 50ft

Rest 2-3 minutes between sets. Heavy as possible while moving unbroken. Make sure you get 4 working sets here.

8) Reverse Hyper: 3 sets of 20

Rest 90-120 seconds between sets. Heavy as possible.

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