* 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

WOD:

1) Snatch: 3 @ 70%, 2 @ 75%, 1 @ 80%, 1 @ 85%, 1 @ 80%, 1 @ 75%

Warm-up as needed. Rest 90-120 seconds between sets. On the Doubles and Triples drop and reset between the reps, do not perform them as Touch-and-Go. Ideally no straps here.

2) Clean and Jerk: 3 @ 70%, 2 @ 75%, 1 @ 80%, 1 @ 85%, 1 @ 80%, 1 @ 75%

Warm-up as needed. Rest 90-120 seconds between sets. On the Doubles and Triples drop and reset between reps, do not perform them as Touch-and-Go.

3) Push Press: 3 sets of 5 @ 70%, 3 sets of 3 @ 80%, 3 sets of 1 @ 90%

Warm-up as needed. Rest 2-3 minutes between sets. Add 2.5-5lbs over last week.

4) AQAP:

30 Wall Balls 30/20

30 Hang Power Cleans 135/93

30 Wall Balls 30/20

20 Hang Power Clean 185/123

30 Wall Balls 30/20

10 Hang Power Clean 225/153

30 Wall Balls 30/20

Use 1 Bar and change weights as needed.

5) Romanian Deadlift: 5 sets of 8 @ 68%

Rest 90-120 seconds between sets. Percentage is based off of your Clean.

6) Legless Rope Climb: 10 minutes Practice

If you have them perform an EMOTM.

7) GHD Sit-ups: 3 sets of 20-30 reps

Rest 90-120 seconds between sets.

8) Sled Drag: 400m

Light. Focus on walking through your heels.

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

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