Category: Move

* 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) 20 minute AMRAP: 15 Abmat Sit-ups 15 Kettlebell Swings 35/26 15 Wall Balls 14/8 Extra Work: 2) Single Arm Dumbbell Row: 4 sets of 10/side Rest 90-120 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments https://www.youtube.com/watch?v=HXnU_nGgOIw  

* 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) 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: Front Squats 65/45 Push-ups Extra Work: 4) Hip Extension: 3 sets of 20 Rest 90 seconds between sets. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To…

* 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) 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 Holds: 5 x Max Time Cap your effort at 60 seconds. 3) 5 rounds AQAP: 10 Shoulder-to-Overhead 75/53 20 Kettlebell Deadlifts 53/35 60 Single-unders Extra Work: 4) Sled Drag: 400m @ Bodyweight Goal should be consistent movement, scale loading as needed. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

* 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) Deadlift: 5 sets of 5 Warm-up as needed. Rest 2-3 minutes between sets. Add 5lbs over last week. 2) Stiff Leg Deadlift: 3 sets of 10 Warm-up as needed. Rest 90-120 seconds betweens sets. Goal is heavier than last week. 3) 12 minute AMRAP: 10 Push-ups 20 Kettlebell Swings 35/26 30 Air Squats Extra Work: 4) Hollow Position: Accumulate 3 minutes Keep track of total time and attempts to complete. For results post…

* 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   1) Front Squat: 5 sets of 5 Warm-up as needed. Rest 90-120 seconds between sets. Perform your sets today 5lbs heavier than last week. 2) Dumbbell Split Squats: 3 sets of 8/side Warm-up as needed. Rest 90-120 seconds between sets. Perform all 8 reps on 1 side then the other side. Goal is to work heavier than last week. 3) 10 minute AMRAP: 10 Dumbbell Thrusters 25/15 10 Ring Rows 10 Burpees Extra…