* 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) Front Squat: 3×5 @ 70%, 3×3 @ 80%, 3×1 @ 90%

Warm-up as needed. Rest 90-120 seconds between sets.

2) 10 minute AMRAP:

10 Goblet Squats 70/53

10 Pull-ups

10 Deadlifts 135/95

Extra Work:

3) Butterfly Pull-ups: 10 minutes Practice

Work on any facet of a Butterfly Kipping Pull-up.

4) Hip Thrusts: 4 sets of 8

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