* 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.

Pre Class:

1) Snatch off Blocks (Mid-Thigh): 4 sets of 3 @ 70%

Warm-up as needed. Rest 90-120 seconds between sets. Drop and reset the bar between reps. Stack plates or 6″ boxes to do these, please be gentle dropping the bar.

2) Jerk: 3 sets of 3 @ 78%, 2 sets of 3 @ 81%

Warm-up as needed. Rest 90-120 seconds between sets. Ideally don’t use blocks, get used to bring the weight back down to your shoulders.

3) Clean Pull: 3 sets of 5 @ 100%

Warm-up as needed. Rest 90-120 seconds between sets. Use straps if you need them/have them.

WOD:

4) Front Squat: 3 sets of 5 @ 70%, 3 sets of 3 @ 80%, 3 sets of 1 @ 90%

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

5) 30-20-10 – AQAP:

Wall Balls 30/20

Power Clean 95/65

Extra Work:

6) Chin-Ups: 4 sets of 8-10 reps

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

7) Hip Extension: 3 sets of 20

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

8) Reverse Hyper: 3 sets of 20

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

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

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