*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) Every 3:00 x 7 sets:

1 minute Hard Effort Ski/Bike/Row/Run +

50ft Double Dumbbell Overhead Carry +

50ft Crab Walk

Machine of choice today. Focus on a good locked out elbow as well as keeping your spine in a good position during the carry.

2) 7 minute Up Ladder:

3 Kettlebell Hang High-Pulls 53/35

3 Knees-up

Workout goes 3+3, 6+6, 9+9, and so on until 7 minutes is up.

Extra Work:

3) D-Ball Bear Carry: 6 x 100ft

Rest 90-120 seconds between sets. Work as heavy as possible while moving unbroken.

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

A great listen if you have the time.