Category: Competition

* Read This, Next Programming Cycle 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 WOD: 1) Snatch: 3 @ 70%, 2 @ 75%, 2 sets of 1 @ 80%, 1 @ 75%, 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: 3 @ 70%, 2 @ 75%, 2 sets of 1 @ 80%, 1 @ 75%, 1 @ 80% Warm-up as needed. Rest 90-120 seconds between sets. On the Doubles and Triples drop and…

* Read This, Next Programming Cycle 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 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 2) 3-Position Snatch: 2 sets @ 65%, 3 sets @ 70% 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: 2 sets of 7 @ 90%, 3 sets of 5 @ 90% Warm-up as needed. Rest 2-3…

* Read This, Next Programming Cycle 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 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…

* Read This, Next Programming Cycle 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 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. 2) Muscle Snatch: 5 @ 60%, 4 @ 65%, 2×3 @ 70% 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 Muscle Snatch. 3) 3-Position Clean: 2 sets @…

* Read This, Next Programming Cycle 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 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. 2) 20 minute EMOTM: Odd, 3-5 Kipping Deficit HSPU, Even, 30 Double-unders You pick the Deficit and rep range based on your abilities. Goal is consistent depth and reps through the course of the 10 sets. WOD: 3) Power Clean + 2 Clean: 2 sets @ 65%, 3 sets @ 70% Warm-up as needed….