Category: Competition

* 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) Overhead Squat: 5 sets of 5 @ 85% of 5RM Warm-up as needed. Rest 2-3 minutes between sets. Last set is Max Reps. Add 2.5-5lbs from last week. 2) 2-Position Snatch: 2 sets @ 75%, 3 sets @ 80% Warm-up as needed. Rest 90-120 seconds betweens sets. All reps full Squat. Use straps if you need them/have them. Order is Floor, Mid Thigh. WOD: 3) Snatch Pull: 5 sets of 5 @ 96% Warm-up as needed. Rest 2-3 minutes between sets. Use straps if you need them/have them. 4) Snatch Push Press: 5…

* 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 ** Fall/Winter Schedule Changes/Closings HERE Updated Please check. Early AM Classes cancelled on the 26th WOD: 1) Back Squat: 5 sets of 3 @ 85% Warm-up as needed. Rest 90-120 seconds between sets. Your fifth set is a Max Reps set. Add 2.5-5lbs from last week 2) Muscle Snatch: 5 @ 65%, 4 @ 70%, 2×3 @ 75% Warm-up as needed. Rest 90-120 seconds between sets. Use straps if you need them/have them. % is of your Max Muscle Snatch. If you don’t know your Max Muscle Snatch take approximately 70% of your Max Snatch as a Max…

* Week 1 Strength Is Done, Now Where? HERE ** 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 *** Fall/Winter Schedule Changes/Closings HERE Updated Please check. Early AM Classes cancelled on the 26th Pre Class: 1) Strict Press: 3×5 @ 70%, 3×3 @ 80%, 3×1 @ 90% Warm-up as needed. Rest 2-3 minutes between sets. Add 2.5lbs from last week. 2) 20 minute EMOTM: Odd, GHD Sit-ups 1-10 reps, Even, Lateral Box Jumps Over 24/20 1-10 reps This shouldn’t be super taxing, pick reps you can easily maintain. This should be some easy going Aerobic work that will get you warm for the rest of your…

* Week 1 Strength Is Done, Now Where? HERE ** 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 *** Fall/Winter Schedule Changes/Closings HERE Updated Please check. Early AM Classes cancelled on the 26th Pre Class: 1) Power Snatch + 2 Snatch: 4 sets @ 75% Warm-up as needed. Rest 90-120 seconds betweens sets. Use straps if you need them/have them. 2) Jerk: 5 sets of 3 @ 78% Warm-up as needed. Rest 90-120 seconds between sets. Use blocks if you need them/have them. 3) Clean Pull: 5 sets of 5 @ 96% Warm-up as needed. Rest 90-120 seconds between sets. Use straps. WOD: 4) Front Squat: 3×5 @ 70%, 3×3 @…

* Week 1 Strength Is Done, Now Where? HERE ** 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 *** Fall/Winter Schedule Changes/Closings HERE Updated Please check. Early AM Classes cancelled on the 26th WOD: 1) Snatch: 3 @ 70%, 2 @ 75%, 1 @ 80%, 1 @ 85%, 1 @ 80%, 1 @ 75% 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: 3 @ 70%, 2 @ 75%, 1 @ 80%, 1 @ 85%, 1 @ 80%, 1 @ 75% Warm-up as needed….