Category: Move

* CrossFit Kids classes are cancelled Thursday 1/15, Saturday 1/17, and Saturday 1/24 ** Starting this week you must Sign-up for Yoga in advance we are capping the class size, so please sign-up in advance. If you sign-up and no show you will be dinged for the class accordingly. *** 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 Rack Box Step-Ups: 5 sets of 5/side @ 20″ Box Warm-up as needed. Rest 90-120 seconds between sets. Alternate reps each step. Build as heavy as possible. 2) Hurdles: 5 sets of 5 Warm-up as needed. Stop and reset between each rep. Build as high as possible…Hurdles are in the back room by the door. 3) 10 minute AMRAP: 5 Deadlifts 95/65 5 Ring Rows…

* CrossFit Kids classes are cancelled Thursday 1/15, Saturday 1/17, and Saturday 1/24 ** Starting this week you must Sign-up for Yoga in advance we are capping the class size, so please sign-up in advance. If you sign-up and no show you will be dinged for the class accordingly. *** 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) Bench Press: 5 sets of 5 Warm-up as needed. Rest 2-3 minutes between sets. Add 2.5-5lbs from last week. 2) Seated Dumbbell Military Press: 4 sets of 10 Rest 90-120 seconds between sets. Heavy as possible. 3) AQAP: 1000m Row 50 Wall Balls 14/8 30 Ring Rows Extra Work: 4) Sled Drag: 400m @ Bodyweight Goal should be consistent movement scale loading accordingly to get desired…

* Mat is actually back Olympic Class is on tonight. ** Starting this week you must Sign-up for Yoga in advance we are capping the class size, so please sign-up in advance. If you sign-up and no show you will be dinged for the class accordingly. *** 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) Deadlift: 5 sets of 5 Warm-up as needed. Rest 2-3 minutes between sets. Add 2.5-5lbs from last week. 2) Single Leg Kettlebell Deadlifts: 3 sets of 12/side Warm-up as needed. Rest 90-120 seconds between sets. Perform all 12 reps on 1 leg before switching to the other. The goal when doing these should be to keep your opposite foot of the ground for the duration of the 12 reps….

* Olympic Lifting class is cancelled again this week as Mat is still out of town. ** Starting this week you must Sign-up for Yoga in advance we are capping the class size, so please sign-up in advance. If you sign-up and no show you will be dinged for the class accordingly. *** 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) Front Squat: 5 sets of 5 Warm-up as needed. Rest 90-120 seconds between sets. Add 2.5-5lbs from last week. 2) Dumbbell Reverse Lunge: 3 sets of 8/side Rest 90-120 seconds between sets. Alternate legs each rep. 3) 10 minute AMRAP: 10 Alternating Front Rack Lunges 65/45 10 V-Ups 40 Single-unders Extra Work: 4) Single Leg Hip Thrusts: 3 sets of 15/side Rest 90-120…

* 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) 5 rounds AQAP: 10 Push-ups 20 Kettlebell Swings 35/26 30 Kettlebell Deadlifts 35/26 40 Single-unders Extra Work: 2) Single Arm Dumbbell Row: 4 sets of 10/side Rest 90-120 seconds between sets. Heavy as possible. Keep it strict. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments