* CrossFit Kids classes are cancelled Thursday 1/15, Saturday 1/17, and Saturday 1/24

** Starting this week you must Sign-up for Yoga in advance we are capping the class size, so please sign-up in advance. If you sign-up and no show you will be dinged for the class accordingly.

*** Paleo Challenge starts February 2nd, info HERE.

**** The 4th Annual Leave Your Inov-8s at Home CVCF Holiday party is on for Saturday January 31st. Purchase your tickets HERE. Ticket Sales Close January 20th.

WOD:

1) Bench Press: 5 sets of 5

Warm-up as needed. Rest 2-3 minutes between sets. Add 2.5-5lbs from last week.

2) Seated Dumbbell Military Press: 4 sets of 10

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

3) AQAP:

1000m Row

50 Wall Balls 14/8

30 Ring Rows

Extra Work:

4) Sled Drag: 400m @ Bodyweight

Goal should be consistent movement scale loading accordingly to get desired affect.

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

Post Results/Thoughts To Comments