Author: Jade

* Yoga Series starts this Sunday, January 11th @ 9:15 AM. No additional cost, but it counts as a normal class on your membership. Bring your own mat. This will be a 6 week series. ** 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) 5 rounds AQAP: 10 Hang Power Cleans 115/75 20 Push-ups 30 Deadlifts 115/75 40 Double-unders Extra Work: 2) Rebounding Box Jumps: 10 minutes Practice The goal is to rebound, only build as high as you can efficiently rebound reps. 3) GHD Sit-ups: 3 sets of 20-30 reps Rest 90 seconds between sets. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

* Yoga Series starts this Sunday, January 11th @ 9:15 AM. No additional cost, but it counts as a normal class on your membership. Bring your own mat. This will be a 6 week series. ** 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 @ 82.5% Warm-up as needed. Rest 90-120 seconds between sets. All reps are full Squat and Split Jerk. 2) Snatch: 3 set sof 1 @ 75% Warm-up as needed. Rest 90-120 seconds between sets. All reps full Squat 3) Clean Pull from Deficit 2″: 3 sets of 3 @ 90% Warm-up as needed. Rest 90-120 seconds between sets. Pull from a  2″ Deficit. 4) 21-15-9 – AQAP: Thrusters 65/45 Squat Snatch 65/45 Extra Work: 5) Hip Extension: 3…