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 Pre Class: 1) Power Snatch + 2 Snatch: 2 sets @ 65%, 3 sets @ 70% Warm-up as needed. Rest 90-120 seconds betweens sets. Use straps if you need them/have them. 2) Jerk: 2 sets of 3 @ 70%, 3 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: 2 sets of 7 @ 90%, 3 sets of 5 @ 90% 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. ** Fall/Winter Schedule Changes/Closings HERE WOD: 1) Clean Pulls: 3 sets of 3 Warm-up as needed. Rest 90-120 seconds between sets. Heavier than last week. Use straps if you need them/have them. 2) Hang Clean: 5 sets of 2 Warm-up as needed. Rest 2-3 minutes between sets. Goal is heaver than last week. 3) Jerks: 5 sets of 2 Warm-up as needed. Rest 2-3 minutes between sets. Use blocks if you have them. 4) “Open Test” – 20 minute AMRAP: 50 Wall Balls 20/14 50 Double-unders 40 Box Jumps 24/28 40 Toes-to-bar 30 Pull-ups 30 Bar Facing Burpess 20 Power Cleans 145/100 20 Shoulder-to-Overhead 145/100 10 Power…

* 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. ** Fall/Winter Schedule Changes/Closings HERE Pre Class: 1) Push Press: Establish a 1RM Warm-up as needed. Rest as needed between sets. Take as many attempts as needed. WOD: 2) Back Squat: 3 sets of 10 Warm-up as needed. Rest 90-120 seconds between sets. Heavy as possible. 3) Front Squat: 5 sets of 1 Warm-up as needed. Rest 90-120 seconds between sets. Heavy as possible. 4) “Diane” – 21-15-9 – AQAP Deadlifts 225/155 Handstand Push-ups Extra Work: 5) Bar Dips: 4 sets of 10 Rest 90-120 seconds between sets. Heavy as possible. 6) Dog Sled Push: 5 minutes Load the Dog Sled with a moderate weight and push…

* 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. ** 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 and enjoy the scenery as you ride) * Hike (nothing crazy…

* If we get the sizeable amount of snow that is being called for we will run Open gym through the morning tomorrow as we have found the timelines of people during these weather situations is usually not there. ** 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. *** Fall/Winter Schedule Changes/Closings HERE WOD: 1) Pause Back Squat: 5 sets of 5 Warm-up as needed. Rest 2-3 minutes between sets. Plus in the bottom for 3 seconds each rep. No bounce. 2) 40 minute EMOTM: Movement 1 – 10-20 Row For Calories Movement 2 – 5 Push Jerk from Rack Movement 3 – 10 Wall Balls 30/20 Movement 4 –…