* 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) Front Squat: 5 sets of 5

Warm-up as needed. Rest 90-120 seconds between sets. Add 2.5-5lbs from last week.

2) Dumbbell Reverse Lunge: 3 sets of 8/side

Rest 90-120 seconds between sets. Alternate legs each rep. Goal is heavier than last week.

3) 30-20-10 – AQAP:

Wall Balls 14/8

Kettlebell Swings 35/26

Extra Work:

4) Single Leg Hip Thrusts: 3 sets of 15/side

Rest 90-120 seconds between sets. Add load if able.

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

Post Results/Thoughts To Comments