* Read This, Next Programming Cycle 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

Pre Class:

1) Strict 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.

2) 20 minute EMOTM: Odd, 3-5 Kipping Deficit HSPU, Even, 30 Double-unders

You pick the Deficit and rep range based on your abilities. Goal is consistent depth and reps through the course of the 10 sets.

WOD:

3) Power Clean + 2 Clean: 2 sets @ 65%, 3 sets @ 70%

Warm-up as needed. Rest 90-120 seconds between sets. % is Based off of your Full Clean Max. No dropping the bar between reps, reps should be Touch-and-Go.

4) Clean Pull High-Pull: 3 sets of 5 @ 70%, 2 sets of 5 @ 75%

Warm-up as needed. Rest 2-3 minutes between sets. % is based off of your max Power Clean or Full Clean, whichever is higher. Use straps if you need them/have them.

5) AQAP:

70 Wall Balls 20/14

60 Kettlebell Swings 70/53

50 Box Jumps Over 24/20

40 Toes-to-bar

Extra Work:

6) Dumbbell Overhead Tricep Curl: 4 sets of 10

Rest 90-120 seconds between sets. Heavy as possible. Last set should be a drop set, go to failure, then drop the Dumbbell and grab a lighter Dumbbell and hit Max reps, and then finish with a 3rd set to failure with a lighter. Transition between each set on the drop set as quick as possible.

7) Hollow Position: Accumulate 3 minutes

Keep track of total time and attempts to complete.

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

Post Results/Thoughts To Comments