*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 AQAP:

75 Double-unders

25 Dumbbell Box Step-Overs 35/25 @ 24/20

15 Push-ups

Scale as needed.

Extra Work:

2) GHD Hold Russian Twists: 6 x :20 ON/:40 OFF

Max Reps. Focus on holding a nice piked position, feet pointed, knees straight. Perform these in the parallel position of a GHD Sit-up.

3) Good Morning: 4 sets of 12

Rest 90-120 seconds between sets. Focus on position over loading.

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