* 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.

WOD:

1) Snatch: 2 @ 70%, 2 @ 75%, 2 sets of 1 @ 77%

Warm-up as needed. Rest 90-120 seconds between sets. All reps full Squat.

2) Clean and Jerk: 2 @ 70%, 2 @ 75%, 2 sets of 1 @ 77%

Warm-up as needed. Rest 90-120 seconds between sets. All reps full Squat and Split.

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

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

4) AQAP:

21-15-9 Deadlifts 225/155

21-15-9 Box Jump Overs 24/20

Then…

21-15-9 Front Squats 135/95

75-50-25 Double-unders

Then…

21-15-9 Power Snatch 95/65

21-15-9 Handstand Push-ups

Setup 1 bar and strip weights accordingly. If classes are busy please plan on doing this at 10:30 AM class.

5) Romanian Deadlift: 5 sets of 6 @ 60% of 1RM Clean

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

6) Dumbbell Floor Press: 3 sets of 20

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

7) Hollow Position: Accumulate 3 minutes

Keep track of total time and attempts to complete.

8) Sled Drag: 400m

Light. Focus on consistent walking through your heels.

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

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