* 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) Bench Press: 5 sets of 5

Warm-up as needed. Rest 2-3 minutes between sets. Build up to a moderately heavy 5 then perform 5 sets at that weight.

2) Handstand Holds: 5 sets of Max Time

Rest 60 seconds between sets. If you can hold longer than 60 seconds cap it at that.

3) 3 rounds AQAP:

250m Row

20 Ball Slams 40/30

15 Push-ups

Extra Work:

4) Sled Drag: 400m @ Bodyweight

Goal should be consistent movement, scale loading as needed.

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

Post Results/Thoughts To Comments