*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 – 4 minute AMRAP – 1 minute Rest:

25 Burpees

15 Reps Barbell Movement @ 95/65

Max Rope Climbs 15ft

Round 1 Barbell – Hang Power Snatch

Round 2 Barbell – Hang Power Clean

Round 3 Barbell – Overhead Squat

Round 4 Barbell – Shoulder-to-Overhead

Round 5 Barbell – Thruster

Rotate to a different barbell movement as written out each round. Scale as needed so you get at least 1 minute at the Rope each round.

Extra Work:

2) Double-unders: 10 minute Practice

A – High Singles

B – Double Hip Tap Jump Drill

C – EMOTM of “X” Double-unders

Work on any of the following to help develop your Double-under.

3) Banded Good Mornings: 50 Reps

Not for time, for position and quality.

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