* Mat is actually back Olympic Class is on tonight.

** 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) Deadlift: 5 sets of 5

Warm-up as needed. Rest 2-3 minutes between sets. Add 2.5-5lbs from last week.

2) Single Leg Kettlebell Deadlifts: 3 sets of 12/side

Warm-up as needed. Rest 90-120 seconds between sets. Perform all 12 reps on 1 leg before switching to the other. The goal when doing these should be to keep your opposite foot of the ground for the duration of the 12 reps.

3) AQAP:

10-8-6-4-2 Burpee Box Jump Overs (Facing) 24/20

20-16-12-8-4 Kettlebell Swings 35/26

Extra Work:

4) Single Arm Dumbbell Row: 4 sets of 10/side

Rest 90-120 seconds between sets. Heavy as possible. Keep it strict.

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

Post Results/Thoughts To Comments

https://www.youtube.com/watch?v=HRhIJlVcf2Q