Author: Jade

* If we get the sizeable amount of snow that is being called for we will run Open gym through the morning tomorrow as we have found the timelines of people during these weather situations is usually not there. ** The 4th Annual Leave Your Inov-8s at Home CVCF Holiday party is on for Saturday January 31st. Purchase your tickets HERE and PLEASE, it would be super, totally awesome, if you don’t all wait until the last minute so that we can have an easier time planning and preparing accordingly. *** Fall/Winter Schedule Changes/Closings HERE WOD: 1) Pause Back Squat: 5 sets of 5 Warm-up as needed. Rest 2-3 minutes between sets. Plus in the bottom for 3 seconds each rep. No bounce. 2) 40 minute EMOTM: Movement 1 – 10-20 Row For Calories Movement 2 – 5 Push Jerk from Rack Movement 3 – 10 Wall Balls 30/20 Movement 4 –…

* Mats Olympic Class Is Cancelled This Tuesday, The 9th ** Fall/Winter Schedule Changes/Closings HERE Pre Class: 1) Strict Press: Establish a 1RM Warm-up as needed. Take as many attempts as needed. Rest as needed. WOD: 2) Snatch Pull + Hang Power Snatch: 1 Complex EMOTM x 12 sets Start at around 60% of your 1RM, build as heavy as deemed fit. 3) Clean Pull + Hang Power Clean + Push Jerk: 1 Complex Every 90 seconds x 12 sets Start at around 60% of your 1RM, build as heavy as deemed fit. 4) 8 minute AMRAP: 8 Burpee Box Jumps Overs 24/20 8 Power Snatch 95/65 8 Pull-ups Extra Work: 5) Dumbbell Piston Press: 4 sets of 6-8 reps/side Rest 90-120 seconds between sets. Heavy as possible. 6) Dumbbell Overhead Tricep Curl: 4 sets of 12 Rest 90-120 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc….