*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


1a) 0:00 – 7:00 – 7 minute AMRAP:

5 Banded High Row Complex (Pronated, Neutral, Supinated)

10 Deadbugs w/Plate Overhead

15 second Single Leg Glute Bridge-up Hold

Perform with the intention of activation and positioning, not an AMRAP for time, but for quality. The Banded Complex is 3 reps per complex, by 5 complexes for a total of 15 reps.

1b) 8:00 – 17:00 – Every 1:30 x 6 sets:

5 Pause Bench Press +

10 Alternating Dumbbell Plank Rows

Partner-up with someone as needed to share the Bench and stagger behind one another. Bench Press pause at the chest for 1-2 seconds each rep. Plank Rows are 5/side total, alternate arms each rep. Build as heavy as deemed fit on both movements.

1c) 18:00 – 25:30 – Every 1:30 x 5 sets:

5/side Single Arm Z-Press +

10 Supinated Bar Rows

For the Bar Rows slide your Bench out of the way and perform them off of the Bench Bar. Build as heavy as deemed fit on the Single Arm Z-Press. If you have the capacity, feel free to slap a plate on your chest for the Bar Rows.

1d) 26:00 – 36:00 – Every 2:00 x 5 sets:

10 Seated Plate Overhead Tricep Extensions

10/side Adductor Side Plank + Leg Lift

10 Pause Banded Upright Rows

For quality, not for time. Scale reps as needed if you can’t get this done in 2 minutes. Pause at the top of the Row for a second on each rep. Share a bench as needed with someone for the Side Plank + Leg Lift.

1e) 36:00 – 40:00 – 4 minute AMRAP:

5 Rolling V-Ups

20 Superman Arch-Ups

Rolling V-Ups…perform a V-Up, then do a full 360 degree roll, perform another V-Up, and roll back 360 degrees the opposite way.

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