Category: Move

* 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) Barbell Lunges: 5 sets of 5/side Warm-up as needed. Rest 2-3 minutes between sets. Add 5lbs to last weeks sets. Alternate legs each rep. 2) Box Jumps: 5 sets of 5 Warm-up as needed. Rest 90-120 seconds between sets. These should be individual reps, step down from the box and reset between each rep. 3) 21-15-9 – AQAP: Thrusters 45/35 Box Jumps 24/20 Extra Work: 4) Hip Extension: 3 sets of 20 Rest 90 seconds between sets. Add weight if able. For…

* 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) 40 minute EMOTM: Movement 1 – Monostructural Conditioning Movement 2 – Gymnastics/Skill Movement 3 – Non-Monostructural Conditioning Movement 4 – Barbell Movement 1 – Monstructural Conditoining – Row, Assault Bike, Ski Erg, Run, or Burpees. Double-unders are not an option. Pick a Distance or Caloric output that leaves you with about 40-50 seconds of work on each round. Movement 2 – Gymnastics/Skill – Push-ups, Pull-ups, Toes-to-bar, Handstand Walks, Double-unders, Muscle-ups, etc. This should be up to about…

* 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) Bench Press: 5 sets of 5 Warm-up as needed. Rest 2-3 minutes between sets. Add 2.5-5lbs from last week. 2) Handstand Hold: 5 x Max Time Cap your hold at 60 seconds. Focus on keeping yourself tight and straight in your holds. 3) 4 rounds for Max Reps: 40 seconds Row For Calories 20 seconds Rest 40 seconds Shoulder-to-Overhead 65/45 20 seconds Rest 40 seconds Ring Rows 20 seconds Rest Extra Work: 4) Sled Drag: 400m @ Bodyweight Goal…

* 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 will close January 20th WOD: 1) Deadlift: 5 sets of 5 Warm-up as needed. Rest 2-3 minutes between sets. Add 5lbs from last week. 2) Stiff Leg Deadlift: 3 sets of 10 Warm-up as needed. Rest 90-120 seconds between sets. Goal is heavier than last week…focus on the movement should be positioning and stretch though, not loading. 3) 9 minute Up Ladder: 3 Kettlebell Goblet Squats 35/26 3 Burpee Over Kettlebell Extra Work: 4) Hollow Position: Accumulate 3 minutes Keep track of total time and attempts to complete. For results post detailed weights, reps, times, thoughts, etc. for all…

* 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 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 Split Squats: 3 sets of 8/side Warm-up as needed. Perform all 8 reps on one side before switching to the other. Goal is heavier than last week. 3) 3 rounds AQAP: 30 Abmat Sit-ups 30 Box Jumps 24/20 30 Air Squats Extra Work: 4) Hip Thrusts: 4 sets of 8 Rest 90-120 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed….