Fitness: Friday, November 8th, 2019
*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) 20 minute EMOTM;
1 – 5 Deadlifts
2 – 10 Box Jumps + 10 Russian Swings
Deadlifts start at a moderate weight and build as heavy as deemed fit. Box Jumps and Swings keep the height/weight fixed and use this to focus on Box Jump speed and posterior engagement on the Swing.
30 Ring Rows
50 Front Squats 45/35
1000m Row or Ski
3) Handstand: 10 minutes Practice
Spend this time working on getting comfortable upside down. Could be against a wall, stink bug, or even working free-standing.
For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE