* Mat is actually back Olympic Class is on tonight.

** 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.

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. Add 2.5lbs from last week.

2) Power Clean: 5 sets of 3 @ 70%

Warm-up as needed. Rest 90-120 seconds between sets. Sets should be Touch-and-Go.

WOD:

3) Snatch High-Pull: 5 sets of 3 @ 70%

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

4) Snatch Balance: 5 sets of 3 @ 65%

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

5) 10-8-6-4-2 – AQAP:

Burpee Box Jump Overs (Facing) 30/24

Alternating 1 Arm Dumbbell Split Snatch 100/70

Extra Work:

6) GHD Sit-ups: 3 sets of 20

Rest 90 seconds between sets.

7) Dumbbell Overhead Tricep Curl: 4 sets of 10

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

Wodapalooza Athletes:

8) Assault Bike:

10 minute Warm-up: 8 seconds on the minute Sprint Hard, remainder of time 50% of your desired work wattage for your 50 calories. For the last minute bring the wattage up to 100% of your desired work wattage for your 50 Calories.

Rest 5-10 minutes

50 Calories for time: 7-10 second sprint to start (and not complete max effort just a hard push), settle into your goal wattage pace, sprint at 40 calories to the finish (remember to focus on pushing hard with the arms to finish and also remembering cadence is directly related to power output so think high cadence)

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

Post Results/Thoughts To Comments

https://www.youtube.com/watch?v=HRhIJlVcf2Q