*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) 5 rounds for Max Reps – :40 ON/:20 OFF:

Rope Climb or Rope Sit-to-stand

Ball Slams 40/30

Box Jump 24/20

D-Ball Shoulder Lunge 40/30

Assault Bike or C2 Bike

Have fun. Scale as needed.

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

Happy Thanksgiving every one, hope you all have a wonderful day and get to spend it with friends and/or family. There is no single better day to remember what we have to be thankful for, it’s right in the name of the holiday, so lets be thankful, and lets remember we get to workout, we get to suffer and endure some pain, we get to be sore, we get to push our body’s limits, we get to fail, and we get to succeed.