* 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

Pre Class:

1) Power Snatch + 2 Snatch: 2 sets @ 70%, 3 sets @ 75%

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

2) Jerk: 5 sets of 3 @ 75%

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

3) Clean Pull: 5 sets of 5 @ 93%

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

WOD:

4) 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.

5) AQAP

21-15-9 Thrusters 115/75

9-6-3 Muscle-ups

Extra Work:

6) 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 decreasing weights.

7) Hip Thrusts: 4 sets of 8

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.

Post Results/Thoughts To Comments

Today marks Steph’s last day coaching. If you come-in in the morning make sure you say goodbye and wish her good luck. She is moving to Denver to pursue her career in going to medical school. Thanks for all your help Steph, we’ll miss you.