* CrossFit Kids classes are cancelled Tonight the 20th,  Thursday 1/15, Saturday 1/17, and Saturday 1/24

** 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) Snatch: 5 sets of 1 @ 70%

Warm-up as needed. Rest 90-120 seconds between sets. Reps should be a full squat.

2) Clean and Jerk: 5 sets of 1 @ 70%

Warm-up as needed. Rest 90-120 seconds between sets. Reps should be a full Squat and Split Jerk.

3) 10 minute Up Ladder:

1 Thrusters 115/75

2 Chest-to-bar Pull-ups

Then proceed to 2+4, 3+6, and so on until 10 minutes is up.

Extra Work:

4) Strict Ring Dips: 5 sets of 5

Rest 90-120 seconds between sets. Add load if able.

5) L-Sit: Accumulate 3 minutes

Keep track of total time and attempts to complete.

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

Post Results/Thoughts To Comments