* 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) Front Squat: 5 sets of 5

Warm-up as needed. Rest 90-120 seconds between sets. Build up to a moderate weight and perform all 5 sets at this weight.

2) Dumbbell Split Squats: 3 sets of 8/side

Warm-up as needed. Rest 90-120 seconds between sets. Perform all 8 reps on 1 side then the other side.

3) 10 minute AMRAP:

10 Goblet Squats 53/35

10 Ring Rows

10 Kettlebell Deadlifts 53/35

Extra Work:

4) Hip Thrusts: 4 sets of 8

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