* CrossFit Kids classes are cancelled Tonight the 20th,  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) Deadlift: 5 sets of 5

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

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

Warm-up as needed. Rest 90-120 seconds between sets. Goal should be on movement quality and balance, not weight. Goal should be to keep your leg off the ground for all 12 reps before switching to the opposite leg.

3) 10 minute Up Ladder:

3 Thrusters 65/45

3 Ring Rows

Then proceed to 6+6, 9+9 and so on until 10 minutes is up.

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