*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) 21 minute EMOTM:

1 – 5 Bench Press

2 – 5/side Single Arm Dumbbell Push Press

3 – 20 Banded Tricep Press Downs

Warm-up as needed. Start at moderate loads and build as heavy as deemed fit for both the Bench Press and Single Arm Dumbbell Push Press. Focus on position and activation on the Banded Press downs, not speed.

2) 30-20-10 – AQAP:

Dumbbell Deadlifts 25/15

Dumbbell Front Squats 25/15

Box Jump Overs 24/20

Extra Work:

3) Side Plank Hold + Dumbbell Extrenal Rotation: 3 sets of 15/side

Rest 90-120 seconds between sets. Focus on positioning and activation, not speed.

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