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) 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) AQAP: 21-15-9 Thrusters 75/53 12-9-6 Chest-to-bar Pull-ups 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 of Max Reps with…

* 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 Power Snatch 95/65 20 Burpee Lateral Bar Hops 60 Double-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. 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

* 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) Snatch: 3 sets of 1 @ 75% Warm-up as needed. Rest 90-120 seconds between sets. All reps are full squat. 2) Snatch Pull: 3 sets of 3 @ 90% Warm-up as needed.  Rest 90-120 seconds between sets.  3) Snatch Deadlift (Tempo): 3 sets of 3 @ 100% 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 the weight down in the same manner you picked it up…

* 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) Split Jerk: 20 minutes to Build to a Heavy Single Warm-up as needed. Rest as needed between sets. Establish a heavy Single for the Day, if you’re feeling good try to max out. 2) Push Press: 3 sets of 5 @ 75% Warm-up as needed. Rest 90-120 seconds between sets. 3) 3 rounds AQAP: 250m Row 20 Alternating Dumbbell Snatch 50/35 15 Push-ups Extra Work: 4) Sled Drag: 400m @ Bodyweight Goal should be consistent movement, scale loading as needed. 5) Row: 6 x 500m Rest 2 minutes between…