* The 4th Annual Leave Your Inov-8s at Home CVCF Holiday party is on for Saturday January 31st. Purchase your tickets HERE and PLEASE, it would be super, totally awesome, if you don’t all wait until the last minute so that we can have an easier time planning and preparing accordingly.

** Fall/Winter Schedule Changes/Closings HERE

Pre Class:

1) Push Press: Establish a 1RM

Warm-up as needed. Rest as needed between sets. Take as many attempts as needed.

WOD:

2) Back Squat: 3 sets of 10

Warm-up as needed. Rest 90-120 seconds between sets. Heavy as possible.

3) Front Squat: 5 sets of 1

Warm-up as needed. Rest 90-120 seconds between sets. Heavy as possible.

4) “Diane” – 21-15-9 – AQAP

Deadlifts 225/155

Handstand Push-ups

Extra Work:

5) Bar Dips: 4 sets of 10

Rest 90-120 seconds between sets. Heavy as possible.

6) Dog Sled Push: 5 minutes

Load the Dog Sled with a moderate weight and push it for a continuous 5 minutes.

7) Reverse Hyper: 4 sets of 15

Rest 90 seconds between sets. Heavy as possible.

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

Post Results/Thoughts To Comments