*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:

500/450m Row


3/side Kettlebell Windmills

Perform the Rows at a consistent pace. These efforts should be right around 2:00, if they are taking any longer pull back the meters in 25m increments. Perform the Windmills during your rest period off the Row. Work as light as needed and focus on positioning and quality of movement, these shouldn’t be fast.

2) 7 minute AMRAP:

7 Knees-up

7 Burpees

Extra Work:

3) Pause Dumbbell Plank Rows: 4 sets of 5/side

Rest 90-120 seconds between sets. Alternate sides each rep. Pause at the chest for 2-3 seconds each rep.

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