* If we get the sizeable amount of snow that is being called for we will run Open gym through the morning tomorrow as we have found the timelines of people during these weather situations is usually not there.

** 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.

*** Fall/Winter Schedule Changes/Closings HERE

WOD:

1) Pause Back Squat: 5 sets of 5

Warm-up as needed. Rest 2-3 minutes between sets. Plus in the bottom for 3 seconds each rep. No bounce.

2) 40 minute EMOTM:

Movement 1 – 10-20 Row For Calories

Movement 2 – 5 Push Jerk from Rack

Movement 3 – 10 Wall Balls 30/20

Movement 4 – 1-6 Muscle-ups

Pick reps you can maintain on the Muscle-ups. For the Push Jerk started at a moderately heavy weight and build up as deemed fit, the goal should be to cycle the Push Jerk.

3) Close Grip Chin-up: 3 sets of 6-8 reps

Rest 2 minutes between sets. Add load if able.

4) Single Arm Dumbbell Row: 3 sets of 12/side

Rest 90-120 seconds between sets. Heavy as possible. Keep it strict.

5) Hip Thrusts: 4 sets of 8

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

6) Hip Extension: 3 sets of 15

Rest 90-120 seconds between sets. Add load as able.

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

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