Category: Competition

* 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. 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)…

* 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) 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) Muscle Snatch: 4 @ 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) 2-Position Clean: 2 sets of 2 @ 77%, 3 sets of 2 @ 81% Warm-up as needed. Rest 90-120 seconds between sets….

* 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. Ticket sales will 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. WOD: 2) Clean: 4 sets of 2 @ 78% Warm-up as needed. Rest 90-120 seconds between sets. All reps full Squat. Perform these as Touch-and-Go. 3) Snatch High-Pull: 4 sets of 2 @ 80%, 3 sets of 3 @ 80% Warm-up as needed. Rest 90-120 seconds between sets. Use straps if you need them/have them. 4) 9 minute Up Ladder: 3 Hang…

* 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. Ticket sales with close January 20th Pre Class: 1) Snatch: 4 sets of 2 @ 78% Warm-up as needed. Rest 90-120 seconds between sets. Perform these as full Squat and as Touch and Go reps. 2) Jerk: 5 sets of 2 @ 80% Warm-up as needed. Rest 90-120 seconds between sets. Ideally perform these from the rack, only use blocks if you absolutely need to. 3) Clean Pull: 4 sets of 4 @ 98% Warm-up as needed. Rest 90-120 seconds between sets. Use straps if you need them/have them. WOD: 4) Front Squat: 3 sets of 5 @ 70%, 3 sets…

* 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. Ticket sales with close January 20th WOD: 1) Snatch:  2 @ 75%, 1 @ 80%, 1 @ 83%, 1 @ 85%, 1 @ 83%, 1 @ 80% Warm-up as needed. Rest 90-120 seconds between sets. On the Doubles and Triples drop and reset between the reps, do not perform them as Touch-and-Go. Ideally no straps here. 2) Clean and Jerk: 2 @ 75%, 1 @ 80%, 1 @ 83%, 1 @ 85%, 1 @ 83%, 1 @ 80% Warm-up as needed. Rest 90-120 seconds between sets. On the Doubles and Triples drop and reset between reps, do not perform them as Touch-and-Go….