* Yoga Series starts this Sunday, January 11th @ 9:15 AM. No additional cost, but it counts as a normal class on your membership. Bring your own mat. This will be a 6 week series.

** 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) Muscle Snatch: 4 @ 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) 2-Position Clean: 2 sets of 2 @ 77%, 3 sets of 2 @ 81%

Warm-up as needed. Rest 90-120 seconds between sets. All lifts full Squat. Order is Floor + Mid-Thigh.

4) Snatch Deadlift: 5 sets of 5 @ 105%

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

5) 30 minute EMOTM:

Movement 1 – 10-20 Calories Rowed

Movement 2 – 10 Kettlebell Swings 70/53

Movement 3 – 1-6 Muscle-ups

Pick repetitions for each movement you can maintain. The pick a rep count for the row that is approximately 40 seconds of a relatively hard effort.

6) 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.

Post Results/Thoughts To Comments