*Comp Programming layout and thoughts for athletes moving forward 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 – 3 Deadlifts

2 – 5-10 Strict Chin-ups

3 – 20 Hip Thrusts

For the Deadlift build to a heavy set of 3 for the day. Chin-ups use assistance, or add load as deemed fit. Pick a rep count you can maintain for all 7 sets. Hip Thrusts should be done just with bodyweight, focus on good positioning and contraction on this movement.

2) AQAP:

50/40 Calories C2 Bike

40 Kettlebell Shoulder-to-Overhead 26/18

40/30 Calories C2 Bike

30 Kettlebell Shoulder-to-Overhead 26/18

30/20 Calories C2 Bike

Extra Work:

3) Double-unders: 10 minute EMOTM

Whether you have them or not, either use the EMOTM to practice them or work on building volume/capacity in them.

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