* 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 Rack Box Step-Ups: 5 sets of 5/side @ 20″ Box

Warm-up as needed. Rest 90-120 seconds between sets. Alternate reps each step. Build as heavy as possible.

2) Hurdles: 5 sets of 5

Warm-up as needed. Stop and reset between each rep. Build as high as possible…Hurdles are in the back room by the door.

3) 10 minute AMRAP:

5 Deadlifts 95/65

5 Ring Rows

5 Shoulder-to-Overhead 95/65

5 Ring Rows

Extra Work:

4) Good Morning: 4 sets of 10

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

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

Post Results/Thoughts To Comments