* CrossFit Kids classes are cancelled Thursday 1/15, Saturday 1/17, and Saturday 1/24

** Starting this week you must Sign-up for Yoga in advance we are capping the class size, so please sign-up in advance. If you sign-up and no show you will be dinged for the class accordingly.

*** Paleo Challenge starts February 2nd, info HERE.

**** The 4th Annual Leave Your Inov-8s at Home CVCF Holiday party is on for Saturday January 31st. Purchase your tickets HERE. Ticket Sales Close January 20th.

Pre Class:

1) Overhead Squat: 5 sets of 5 @ 80% of 5RM + Additional Load

Warm-up as needed. Rest 2-3 minutes between sets. Last set is Max Reps. Add 5lbs from last week.

2) 2-Position Snatch: 5 sets @ 70%

Warm-up as needed. Rest 90-120 seconds between sets. Use straps if you need them/have them. Order is Floor then below the Knee Hang.

WOD:

3) Snatch Pull: 5 sets of 3 @ 86%

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

4) Snatch Push Press: 5 sets of 5 @ 71%

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

5) 10 minute AMRAP:

5 Power Cleans 205/135

10 Pull-ups

5 Shoulder-to-Overhead 205/135

10 Pull-ups

Extra Work:

6) Single Arm Dumbbell Row: 4 sets of 10/side

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

7) Good Morning: 4 sets of 10

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

8) Reverse Hyper: 3 sets of 20

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

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

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