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) Bench Press: 5 sets of 5 Warm-up as needed. Rest 2-3 minutes between sets. Add 2.5-5lbs to your sets from last week. 2) Handstand Hold: 5 sets of Max Time Rest 60 seconds between sets. Kick down if you can hold longer than 60 seconds. 3) 10, 9, 8…3, 2, 1 – AQAP: Kettlebell Swings 35/26 Push-ups Alternating Lunges Lunges are per side, so for the first round you do 10/side, then…

* 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 to your sets from last week. 2) Stiff Leg Deadlifts: 3 sets of 10 Warm-up as needed. Rest 90-120 seconds between sets. Goal should be heavier than last week. 3) 22 minute AMRAP: 12 Deadlifts 65/45 23 Back Squats 65/45 12 Ring Rows Today we will be remembering one of our members Bryant Chase who passed…

* 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) 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) 21-15-9 – AQAP: Thrusters 45/35 Ring Rows Extra Work: 4) Hip Thrusts: 4 sets…

* 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 WOD: 1) 20 minute AMRAP: 10 Deadlifts 95/65 20 Burpee Lateral Bar Hops 80 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

* 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 WOD: 1) Back Rack Lunges: 5 sets of 5/side Warm-up as needed. Rest 2-3 minutes between sets. Alternate legs each rep. Build as heavy as possible. 2) Box Jumps: 5 sets of 5 Warm-up as needed.  Rest 90-120 seconds between sets. Reset between each rep, the goal is not to rebound. Build as high as possible. 3) For Max Reps: 1 minute Front Squats 65/45 1 minute Shoulder-to-Overhead 65/45 2 minutes Front Squats 65/45 2 minuts Shoulder-to-Overhead 65/45 3 minutes Front Squats 65/45 3 minutes Shoulder-to-Overhead…