* CrossFit Kids class is cancelled 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% + Additional Load

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

2) Muscle Snatch: 5 @ 70%, 2 sets of 3 @ 75%, 3 @ 78%

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

3) Clean and Jerk: 3 sets of 3 @ 70%, 3 sets of 2 @ 75%

Warm-up as needed. Rest 2-3 minutes between sets. Drop the bar and reset between each rep. All reps full Squat and Split Jerk.

4) Clean Deadlift: 5 sets of 4 @ 108%

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 Assault Bike

Movement 2 – 2 Jerks

Movement 3 – 1-10 Toes-to-bar

Movement 4 – 10 Lateral Box Jump Overs 24/20

Choose reps that you can maintain for all 10 rounds. For Jerks start around 60% of 1RM and build up as deemed fit, ideally don’t use blocks.

6) Single Arm Dumbbell Row: 3 sets of 20/side

Rest 90-120 seconds between sets. Heavy as possible, but keep it strict.

7) Reverse Hyper: 4 sets of 15

Rest 90 seconds between sets. Heavy as possible.

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

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