* 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) Clean and Jerk: 3 sets of 1 @ 82.5%

Warm-up as needed. Rest 90-120 seconds between sets. All reps are full Squat and Split Jerk.

2) Snatch: 3 set sof 1 @ 75%

Warm-up as needed. Rest 90-120 seconds between sets. All reps full Squat

3) Clean Pull from Deficit 2″: 3 sets of 3 @ 90%

Warm-up as needed. Rest 90-120 seconds between sets. Pull from a  2″ Deficit.

4) 21-15-9 – AQAP:

Thrusters 65/45

Squat Snatch 65/45

Extra Work:

5) Hip Extension: 3 sets of 20

Rest 90 seconds between sets. Add weight if able.

6) Strict Chin-Ups: 5 sets of 5

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