* 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) 20 minute AMRAP:

10 Power Snatch 95/65

20 Burpee Lateral Bar Hops

60 Double-unders

Extra Work:

2) Single Arm Dumbbell Row: 4 sets of 10/side

Rest 90-120 seconds between sets. Heavy as possible. Keep it strict.

3) GHD Sit-Ups: 3 sets of 20-30 reps

Rest 90 seconds between sets.

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

Post Results/Thoughts To Comments