* Week 1 Strength Is Done, Now Where? 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 Updated Please check. Early AM Classes cancelled on the 26th

WOD:

1) Front Squat: 5 sets of 5

Warm-up as needed. Rest 90-120 seconds between sets. Perform your sets today 5lbs heavier than last week.

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. Goal is to work heavier than last week.

3) 21-15-9 – AQAP:

Thrusters 45/35

Ring Rows

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

Today marks Steph’s last day coaching. If you come-in in the morning make sure you say goodbye and wish her good luck. She is moving to Denver to pursue her career in going to medical school. Thanks for all your help Steph, we’ll miss you.