Category: Sport

* Mat is actually back Olympic Class is on tonight. ** Starting this week you must Sign-up for Yoga in advance we are capping the class size, so please sign-up in advance. If you sign-up and no show you will be dinged for the class accordingly. *** 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) Snatch: 3 sets of 1 @ 85% Warm-up as needed. Rest 90-120 seconds between sets. All reps full squat. 2) Clean and Jerk: 3 sets of 1 @ 75% Warm-up as needed. Rest 90-120 seconds between sets. All reps full squat and split. 3) Snatch Pull: 3 sets of 2 @ 100% Warm-up as needed. Rest 90-120 seconds between sets. 4) 10-8-6-4-2 – AQAP: Burpee Box Jump Overs (Facing) 24/20 Alternating…

* Olympic Lifting class is cancelled again this week as Mat is still out of town. ** Starting this week you must Sign-up for Yoga in advance we are capping the class size, so please sign-up in advance. If you sign-up and no show you will be dinged for the class accordingly. *** 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) Front Squat: 3 sets of 5 @ 70%, 3 sets of 3 @ 80%, 3 sets of 1 @ 90% Warm-up as needed. Rest 90-120 seconds between sets. Add 2.5-5lbs from last week. 2) 10 minute AMRAP: 10 Alternating Overhead Lunges 95/65 10 Toes-to-bar 40 Double-unders Extra Work: 3) Bent Over Barbell Row: 4 sets of 10 Rest 90-120 seconds between sets. Heavy as…

* 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) 5 rounds AQAP: 10 Hang Power Cleans 115/75 20 Push-ups 30 Deadlifts 115/75 40 Double-unders Extra Work: 2) Rebounding Box Jumps: 10 minutes Practice The goal is to rebound, only build as high as you can efficiently rebound reps. 3) GHD Sit-ups: 3 sets of 20-30 reps Rest 90 seconds between sets. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

* 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) Clean and Jerk: 3 sets of 1 @ 82.5% Warm-up as needed. Rest 90-120 seconds between sets. All reps are full Squat and Split Jerk. 2) Snatch: 3 set sof 1 @ 75% Warm-up as needed. Rest 90-120 seconds between sets. All reps full Squat 3) Clean Pull from Deficit 2″: 3 sets of 3 @ 90% Warm-up as needed. Rest 90-120 seconds between sets. Pull from a  2″ Deficit. 4) 21-15-9 – AQAP: Thrusters 65/45 Squat Snatch 65/45 Extra Work: 5) Hip Extension: 3…

* 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…