* 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) Clean and Jerk: 3 sets of 1 @ 85%

Warm-up as needed. Rest 90-120 seconds between sets. All reps full squat.

2) Snatch: 3 sets of 1 @ 75%

Warm-up as needed. Rest 90-120 seconds between sets. All reps full squat.

3) Clean Deadlift (Tempo): 3 sets of 2 @ 115%

Warm-up as needed. Rest 90-120 seconds between sets. Tempo should be 2 seconds up, 1 second pause, 2 seconds back down.

4) 10 minute AMRAP:

5 Power Cleans 115/75

5 Pull-ups

5 Shoulder-to-Overhead 115/75

5 Pull-ups

Extra Work:

5) Good Morning: 4 sets of 10

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

6) Double-under: 10 minutes Practice

Goal is to work towards large unbroken sets.

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

Post Results/Thoughts To Comments