* CrossFit Kids class is cancelled 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 Strict Press: 4 sets of 10

Warm-up as needed. Rest 90-120 seconds between sets. Goal is heavier than last week.

3) 3 rounds AQAP:

20 Abmat Sit-ups

20 Shoulder-to-Overhead 65/45

20 Box Jump Overs 24/20

Extra Work:

4) Sled Drag: 400m @ Bodyweight

Goal is consistent movement, scale loading as needed to get desired affect.

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

Post Results/Thoughts To Comments