Author: Jade

* 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…

* 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) 40 minute EMOTM: Movement 1 – Monostructural Conditioning Movement 2 – Gymnastics/Skill Movement 3 – Non-Monostructural Conditioning Movement 4 – Barbell Movement 1 – Monstructural Conditoining – Row, Assault Bike, Ski Erg, Run, or Burpees. Double-unders are not an option. Pick a Distance or Caloric output that leaves you with about 40-50 seconds of work on each round. Movement 2 – Gymnastics/Skill – Push-ups,…