Category: Move

* 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) 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 10-20 seconds of work…

* 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) Bench Press: 5 sets of 5 Warm-up as needed. Rest 2-3 minutes between sets. Build up to a moderately heavy 5 then perform 5 sets at that weight. 2) Handstand Holds: 5 sets of Max Time Rest 60 seconds between sets. If you can hold longer than 60 seconds cap it at that. 3) 3 rounds AQAP: 250m Row 20 Ball Slams 40/30 15 Push-ups Extra Work: 4) Sled Drag: 400m @ Bodyweight Goal should be consistent movement, scale loading as needed. For…

* 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) Deadlift: 5 sets of 5 Warm-up as needed. Rest 2-3 minutes between sets. Built up to a moderate load and then perform all 5 sets at the same weight. Set the weight dead between each rep. 2) Stiff Leg Deadlift: 3 sets of 10 Warm-up as needed. Rest 90-120 seconds between sets. Focus for this movement should be more on movement quality and range of motion over loading. 3) AQAP: 60 Kettlebell Swings 35/26 50 Wall Balls 14/8 40 Box Jumps…

* 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) Front Squat: 5 sets of 5 Warm-up as needed. Rest 90-120 seconds between sets. Build up to a moderate weight and perform all 5 sets at this weight. 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. 3) 10 minute AMRAP: 10 Goblet Squats 53/35 10 Ring Rows 10 Kettlebell Deadlifts 53/35 Extra Work: 4) Hip Thrusts: 4 sets of 8 Rest 90-120 seconds…

* 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. ** Fall/Winter Schedule Changes/Closings HERE WOD: 1) 20 minute AMRAP: 50 Wall Balls 14/18 50 Single-unders 40 Box Jumps 24/28 40 Abmat Sit-ups 30 Ring Rows 30 Bar Facing Burpess 20 Power Cleans 65/45 20 Shoulder-to-Overhead 65/45 10 Push-ups 10 Pull-ups Extra Work: 2) Good Morning: 4 sets of 10 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