Category: Move

* 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) 3 rounds AQAP: 30 Wall Balls 14/8 30 Kettlebell Deadlifts 70/53 30 Push-ups 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

* 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) 3 rounds AQAP: 30 Wall Balls 14/8 30 Kettlebell Deadlifts 70/53 30 Push-ups 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

* 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) 3 rounds AQAP: 30 Wall Balls 14/8 30 Kettlebell Deadlifts 70/53 30 Push-ups 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

* 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) 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: Dumbbell Box Steps-Up 50/35 @ 24/20 Burpees Extra Work: 4) Hip Extension: 3 sets of…

* 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) “CVCF 12 Days of Christmas”- AQAP: 1 Double-under x 10 2 Snatches 165/113 3 Muscle-ups 4 Front Squats 165/113 5 Hang Power Cleans 165/113 6 Chest-to-bar Pull-ups 7 Burpees 8 Toes-to-bar 9 Kettlebell Swings 88/62 10 Box Jumps 30/24 11 Handstand Push-ups 12 Clean and Jerks 165/113 SCALE AS NEEDED. This workout is performed exactly like the song. It is 12 rounds, you start with 1, then 2,1, then 3,2,1,…