* 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) Back Squat: 5 sets of 3 @ 85%+

Warm-up as needed. Rest 2-3 minutes between sets. Add 5lbs from last week. Last set is Max reps.

2) 2-Position Clean: 5 sets @ 70%

Warm-up as needed. Rest 90-120 seconds between sets. Order is Floor then Below the Knee Hang. All reps full Squat.

3) Muscle Snatch: 4 sets of 4 @ 65%

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

4) Snatch Deadlift: 4 sets of 3 @ 95%

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

5) 40 minute EMOTM:

Movement 1 – 10-20 Calories Row/Assualt Bike

Movement 2 – 2 Split Jerk

Movement 3 – 10 Wall Balls 30/20

Movement 4 – 1-6 Bar Muscle-ups

Pick reps for all your movements that you can consistently hold. For the Jerk starting around 60% of your 1RM build as heavy as deemed fit.

6) Reverse Hyper: 4 sets of 15

Rest 90 seconds between sets. Heavy as possible.

Wodapalooza Athletes:

1) Back Squat: 3-4 sets of 5 @ 60-70% of your 1RM

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

2) 30 minute EMOTM:

Movement 1 – 3-4 HSPU

Movement 2 – 6-8 High Wall Ball 20/14

Movement 3 – 20 Double-unders

This should be a relatively easy, light aerobic effort.

3) Row or Run: 20-30 minutes @ 70-80% effort

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

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