Category: Sport

* 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) Clean and Jerk: 3 sets of 1 @ 75% 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 @ 90% 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 off the floor, and keeping your heels down as long…

* 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: 3×5 @ 70%, 3×3 @ 80%, 3×1 @ 90% Warm-up as needed. Rest 90-120 seconds between sets. 2) 10 minute AMRAP: 10 Goblet Squats 70/53 10 Pull-ups 10 Deadlifts 135/95 Extra Work: 3) Butterfly Pull-ups: 10 minutes Practice Work on any facet of a Butterfly Kipping Pull-up. 4) Hip Thrusts: 4 sets of 8 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

* 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 20/14 50 Double-unders 40 Box Jumps 24/28 40 Toes-to-bar 30 Pull-ups 30 Bar Facing Burpess 20 Power Cleans 95/65 20 Shoulder-to-Overhead 95/65 10 Ring Dips 10 Chest-to-bar Pull-ups Extra Work: 2) Muscle-ups: 10 minutes Practice Work on any facet of a  Ring Muscle-up 3) 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

* 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) Back Squat: 3 sets of 10 Warm-up as needed. Rest 90-120 seconds between sets. Heavy as possible. 2) Front Squat: 5 sets of 1 Warm-up as needed. Rest 90-120 seconds between sets. Heavy as possible. 3) 5 rounds AQAP: 20 Deadlifts 135/95 20 Push-ups Extra Work: 4) Bulgarian Split Squats: 3 sets of 8/side Rest 90-120 seconds between sets. Heavy as possible. Bar on Back Rack. 5) Hip Thrusts: 4 sets of 8 Rest 90-120 seconds betweens sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

* 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) 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 (30 seconds if you’re working Double-unders). Movement 3 – Non-Monstructural Conditioning…