* Olympic Lifting class is cancelled again this week as Mat is still out of town.

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

Warm-up as needed. Rest 90-120 seconds between sets. Add 2.5-5lbs from last week.

2) 10 minute AMRAP:

10 Alternating Overhead Lunges 95/65

10 Toes-to-bar

40 Double-unders

Extra Work:

3) Bent Over Barbell Row: 4 sets of 10

Rest 90-120 seconds between sets. Heavy as possible.

4) Hip Extension: 3 sets of 20

Rest 90-120 seconds between sets. Load if able.

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

Post Results/Thoughts To Comments