Category: Sport

* 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) Jerk Dips: 3 @ 90%, 3 @ 95%, 3 @ 100% Warm-up as needed. Rest 60 seconds between sets. 2) Jerk: 2×2 @ 80%, 2×2 @ 85% Warm-up as needed. Rest 90-120 seconds between sets. 3) 5 rounds AQAP: 10 Shoulder-to-Overhead 135/95 20 Deadlifts 135/95 60 Double-unders Extra Work: 4) Sled Drag: 400m @ Bodyweight Goal should be consistent movement, scale loading as needed. 5) Row: 3 x 1000m Rest 3 minutes between intervals. Goal is fastest consistent pace. For results post detailed…

* 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) Clean and Jerk: 3 sets of 1 @ 80% Warm-up as needed. Rest 90-120 seconds between sets. 2) Clean Pull: 3 sets of 3 @ 100% Warm-up as needed. Rest 90-120 seconds betweens sets. 3) Clean Deadlift (Tempo): 3 sets of 3 @ 110% Warm-up as needed. Rest 90-120 seconds between sets. These should be 2 seconds up, pause, and 2 seconds back down. 4) 4 rounds AQAP: 8 Power Snatch 95/65 16 Push-ups 32 Air Squats…

* 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: 3×5 @ 70%, 3×3 @ 80%, 3×1 @ 90% Warm-up as needed. Rest 90-120 seconds between sets. Add 2.5-5lbs to all sets from last week. 2) 10 minute AMRAP 10 Dumbbell Thrusters 35/25 10 Pull-ups 10 Burpee-to-target Extra Work: 3) Single Arm Dumbbell Row: 4 sets of 10/side Rest 90-120 seconds between sets. Heavy as possible. Keep it strict. Last set is a Drop set, this should be 3 sets…

* 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 20/14 30 Power Cleans 95/65 30 Push-ups Extra Work: 2) Butterfly Pull-ups: 10 minutes Practice Work towards a Butterfly Pull-up. 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

* 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 20/14 30 Power Cleans 95/65 30 Push-ups Extra Work: 2) Butterfly Pull-ups: 10 minutes Practice Work towards a Butterfly Pull-up. 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