Category: Competition

* 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) Back Squat: 5 sets of 3 @ 85%+ Warm-up as needed. Rest 2-3 minutes between sets. Add 5lbs from last week. Last set is Max reps. 2) 2-Position Clean: 5 sets @ 70% Warm-up as needed. Rest 90-120 seconds between sets. Order is Floor then Below the Knee Hang. All reps full Squat. 3) Muscle Snatch: 4 sets of 4 @ 65% Warm-up as needed. Rest…

* Mat is actually back Olympic Class is on tonight. ** 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. Pre Class: 1) Strict Press: 3 sets of 5 @ 70%, 3 sets of 3 @ 80%, 3 sets of 1 @ 90% Warm-up as needed. Rest 2-3 minutes between sets. Add 2.5lbs from last week. 2) Power Clean: 5 sets of 3 @ 70% Warm-up as needed. Rest 90-120 seconds between sets. Sets should be Touch-and-Go.   WOD: 3) Snatch High-Pull: 5 sets of 3 @ 70% Warm-up as needed. Rest 90-120 seconds…

* Olympic Lifting class is cancelled again this week as Mat is still out of town. ** 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. Pre Class: 1) Power Snatch: 5 sets of 3 @ 70% Warm-up as needed. Rest 90-120 seconds between sets. These should be perform as Touch-and-Go. 2) Jerk: 4 sets of 3 @ 73% 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: 3 sets of 3 @…

Athletes Please Note Laura is not training at the gym today so the gym will only be open until around the post Noon time. * 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) Snatch: 3 @ 60%, 2 @ 70%, 1 @ 75%, 1 @ 80%, 5 more lifts to Establish a Max for Day Warm-up as needed. Triples and Doubles should be drop and reset. All reps are full squat. Don’t perform more than the allotted reps. If you’re competing at Wodapalooza next week build no heavier…

* 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. Pre Class: 1) Overhead Squat: 5 sets of 5 @ 80%+ Warm-up as needed. Rest 90-120 seconds between sets. Last set is Max Reps. Add 2.5-5lbs from last week. 2) 2-Position Snatch: 2 sets  @ 77%, 3 sets @ 81 Warm-up as needed. Rest 90-120 seconds between sets. All reps full squat. Use straps if you need them, have them. WOD: 3) Snatch Pull: 5 sets of 3 @ 98% Warm-up as needed. Rest 90-120 seconds between sets. Use straps if you need…