Category: Competition

* Paleo Challenge starts February 2nd, info HERE. Pre Class: 1) Snatch off Blocks (Mid-Thigh): 2 sets of 3 @ 73%, 2 sets of 2 @ 73% 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: 4 sets of 2 @ 82% 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 (Deficit 2-3″): 5 sets of 5 @ 90% Warm-up as needed. Rest 2-3 minutes 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) 10 minute AMRAP: 10 Front…

* 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. WOD: 1) Snatch: 1 @ 80%, 1 @ 82%, 1 @ 84%, 1 @ 87%, 1 @ 84%, 1 @ 82% Warm-up as needed. Rest 90-120 seconds between lifts. All reps full Squat. 2) Clean and Jerk: 1 @ 80%, 1 @ 82%, 1 @ 84%, 1 @ 87%, 1 @ 84%, 1 @ 82% Warm-up as needed. Rest 90-120 seconds between lifts. All reps full Squat and Split. 3) Push Press: 3 sets of 5 @ 70%, 3 sets of 3 @ 80%, 3 sets of 1 @ 90% + Additional Load Warm-up as needed. Rest 2-3 minutes…

* 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. Pre Class: 1) Overhead Squat: 5 sets of 5 @ 80% of 5RM + Additional Load Warm-up as needed. Rest 2-3 minutes between sets. Add 5lbs from last week. Last set is Max Reps. 2) Snatch: 2 sets of 3 @ 70%, 3 sets of 2 @ 75% Warm-up as needed. Rest 90-120 seconds between sets. Drop the bar and reset between each rep. All reps full Squat. WOD: 3) Snatch Pull: 5 sets of 3 @ 100% Warm-up as needed. Rest 90-120 seconds between sets. Use straps if you need them/have them. 4) Snatch Push Press: 5 sets of…

* 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. Active Recovery: The goal should be as much as possible of the following below. Thanks to CrossFit Invictus for posting this. A. Aerobic Restoration 25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace: * Swim (this is my first choice, and if you have an ocean, even better) * Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace) * AirDyne (keep the pace conversational and relaxed) * Cycling (get outdoors and enjoy the scenery as you ride) * Hike (nothing crazy here, find…

* 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) Back Squat: 5 sets of 3 @ 85% + Additional Load Warm-up as needed. Rest 2-3 minutes between sets. Add 5lbs from last week. Last set is Max Reps. 2) Muscle Snatch: 5 @ 70%, 2 sets of 3 @ 75%, 3 @ 78% Warm-up as needed. Rest 90-120 seconds between sets. Use straps if you need them have them. 3) Clean and Jerk: 3 sets of 3 @ 70%, 3…