* Read This, Next Programming Cycle HERE

** 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. Ticket sales with close January 20th

*** Fall/Winter Schedule Changes/Closings HERE

WOD:

1) Back Rack Lunges: 5 sets of 5/side

Warm-up as needed. Rest 2-3 minutes between sets. Alternate legs each rep. Build as heavy as possible.

2) Box Jumps: 5 sets of 5

Warm-up as needed.  Rest 90-120 seconds between sets. Reset between each rep, the goal is not to rebound. Build as high as possible.

3) For Max Reps:

1 minute Front Squats 65/45

1 minute Shoulder-to-Overhead 65/45

2 minutes Front Squats 65/45

2 minuts Shoulder-to-Overhead 65/45

3 minutes Front Squats 65/45

3 minutes Shoulder-to-Overhead 65/45

Extra Work:

4) Hip Extension: 3 sets of 20

Rest 90 seconds between sets. Add load if able.

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

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