* 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

Pre Class:

1) Overhead Squat: 5 sets of 5 @ 85% of 5RM

Warm-up as needed. Rest 2-3 minutes between sets. Last set is Max Reps

2) 3-Position Snatch: 2 sets @ 65%, 3 sets @ 70%

Warm-up as needed. Rest 90-120 seconds betweens sets. All reps full Squat. Use straps if you need them/have them. Order is Floor, Below the Knee, Mid Thigh.

WOD:

3) Snatch Pull: 2 sets of 7 @ 90%, 3 sets of 5 @ 90%

Warm-up as needed. Rest 2-3 minutes between sets. Use straps if you need them/have them.

4) Snatch Push Press: 3 sets of 5 @ 70%, 2 sets of 5 @ 75%

Warm-up as needed.  Rest 90-120 seconds between sets. 

5) For Max Reps:

1 minute Squat Clean 135/95

1 minute Shoulder-to-Overhead 135/95

2 minutes Squat Clean 135/95

2 minuts Shoulder-to-Overhead 135/95

3 minutes Squat Clean 135/95

3 minutes Shoulder-to-Overhead 135/95

Extra Work:

6) Bar Muscle-ups: 4 sets of Max Reps

Rest 2-3 minutes between sets. If you have 10 or more reps add a Weight Vest. Cut the reps/sets short if you are feeling your hands shred.

7) Safety Bar Good Morning: 4 sets of 15

Rest 90-120 seconds between sets. Heavy as possible.

8) Reverse Hyper: 3 sets of 20

Rest 90 seconds between sets. Heavy as possible.

For results post detailed weights, reps, times, thoughts, etc. for all work completed.

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