*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

WOD:

1a) 0:00 – 5:00 – Every 1:00 x 5 sets:

1 Muscle Snatch +

1 Tall Power Snatch +

1 Heaving Snatch Balance +

1 Overhead Squat

Start at a light weight. Use this as warm-up and positional work. Build as heavy as deemed fit.

1b) 6:00 – 16:00 – Every 1:00 x 10 sets:

2 Snatches

Build load through each set as deemed fit. All reps are full Squat. These are meant to be done with a drop in between and a 5-10 second rest between reps.

1c) 17:00 – 20:00 – 3 minute AMRAP:

4 Burpee Lateral Bar Hops

2 Snatches @ 70-80% of today’s Heaviest

A little Battery work here to finish. Use a loading that is difficult and demanding, but that you are confident you can hit each rep.

2) 7 minute Up Ladder:

3 Hang Power Clean + Shoulder-to-Overhead 95/65

3 Toes-to-bar

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


Extra Work:

3) Ring Muscle-up Practice:

A – 5 sets of 3 Russian Dips

B – 5 sets of 3 False Grip Ring Rows

C – 5 sets of 20 seconds Hanging Ring Hollow Hold

Work on any or all of these drills.

4) 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.