Category: Sport

* 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) Snatch: 3 sets of 1 @ 77.5% Warm-up as needed. Rest 90-120 seconds between sets. All reps are full squat. 2) Snatch Pull: 3 sets of 3 @ 95% Warm-up as needed.  Rest 90-120 seconds between sets.  3) Snatch Deadlift (Tempo): 3 sets of 3 @ 105% Warm-up as needed. Rest 90-120 seconds between sets. These should be performed at Tempo, 2 seconds up, Pause, 2 seconds back down. If you can control…

* 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,…

* 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) Halting Jerk: 4 sets of 2 Warm-up as needed. Rest 90-120 seconds between sets. Pause in the bottom of the dip for 2 seconds. 2) Push Press: 3 sets of 4 @ 80% Warm-up as needed. Rest 90-120 seconds between sets. 3) 10, 9, 8…3, 2, 1 – AQAP: Deadlifts 115/75 Shoulder-to-Overhead 115/75 Alternating Lunges Lunges are per side, so for the first round you do 10/side, then 9/side, etc. etc. Extra Work: 4) Sled Drag: 400m…

* 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 @ 77.5% Warm-up as needed. Rest 90-120 seconds between sets. Each rep is full Squat Clean and Split Jerk. Focus on making each rep perfect. 2) Clean Pull: 3 sets of 3 @ 95% Warm-up as needed. Rest 90-120 seconds between sets. Percentage is of your Max Clean Power or Full whichever is higher. This is a positioning drill focus on an even pull…