* Yoga Series starts this Sunday, January 11th @ 9:15 AM. No additional cost, but it counts as a normal class on your membership. Bring your own mat. This will be a 6 week series.

** 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) Bench Press: 5 sets of 5

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

2) Handstand Hold: 5 x Max Time

Cap your hold at 60 seconds. Focus on keeping yourself tight and straight in your holds.

3) 4 rounds for Max Reps:

40 seconds Row For Calories

20 seconds Rest

40 seconds Shoulder-to-Overhead 65/45

20 seconds Rest

40 seconds Ring Rows

20 seconds Rest

Extra Work:

4) Sled Drag: 400m @ Bodyweight

Goal should be consistent movement, scale loading to get desired affect.

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

Post Results/Thoughts To Comments