* CrossFit Kids classes are cancelled Tonight the 20th,  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.

Pre Class:

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

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

2) Clean Off Blocks (Just Above Knee): 4 sets of 3 @ 70%

Warm-up as needed. Rest 90-120 seconds between sets. All reps full squat. Use plates or 6″ Boxes for blocks, please be easy dropping the bar on the boxes.

WOD:

3) Clean High-Pull: 5 sets of 3 @ 84%

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

4) Snatch Balance: 2 sets of 3 @ 75%, 3 sets of 3 @ 80%

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

5) 10 minute Up Ladder:

1 Thrusters 165/115

1 Muscle-up

Then proceed to 2+2, 3+3, and so on until 10 minutes is up.

Extra Work:

6) GHD Sit-ups: 3 sets of 20

Rest 90-120 seconds between sets.

7) Dumbbell Overhead Tricep Curl: 4 sets of 10

Rest 90-120 seconds between sets. Goal is heavier than last week.

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

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