Category: Competition

* 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) 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) 3-Position Snatch: 2 sets @ 70%, 3 sets @ 75% 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, Below the Knee, Mid Thigh. WOD: 3) Snatch Pull: 5…

* 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 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) *…

* 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) 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%…

* 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 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 to last weeks sets. 2) 20 minute EMOTM: Odd, 10m Handstand Walk, Even, 1-2/side Dumbbell Snatch 100/70 If you don’t have a Handstand Walk, use this time to work on it. Alternate sides each reps on the Dumbbell Snatch,…

* 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: 2 sets @ 70%, 3 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 @ 75% 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 @ 93% Warm-up as needed. Rest 90-120 seconds between sets. Use straps. WOD: 4) Front…