* Yoga Series starts this Sunday, January 11th @ 9:15 AM. No additional cost, but it counts as a normal class on your membership. Bring your own mat. This will be a 6 week series.

** 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%+

Warm-up as needed. Rest 90-120 seconds between sets. Last set is Max Reps. Add 2.5-5lbs from last week.

2) 2-Position Snatch: 2 sets  @ 77%, 3 sets @ 81

Warm-up as needed. Rest 90-120 seconds between sets. All reps full squat. Use straps if you need them, have them.

WOD:

3) Snatch Pull: 5 sets of 3 @ 98%

Warm-up as needed. Rest 90-120 seconds between sets. Use straps if you need them/have them.

4) Snatch Push Press: 5 sets of 5 @ 81%

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

5) 21-15-9 – AQAP:

Thrusters 95/65

Squat Snatch 95/65

Extra Work:

6) 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.

Post Results/Thoughts To Comments