* If we get the sizeable amount of snow that is being called for we will run Open gym through the morning tomorrow as we have found the timelines of people during these weather situations is usually not there.

** 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.

*** Fall/Winter Schedule Changes/Closings HERE

WOD:

1) Overhead Series: 3 reps Every 90 seconds x 15 sets

Warm-up as needed. Sets 1-5 are Strict Press, Sets 6-10 are Push Press, Sets 11-15 are Push Jerk. On each movement build as heavy as possible.

2) 3 rounds AQAP:

20 Calories Rowed

20 Kettlebell Swings 53/35

20 Alternating Goblet Lunges 53/35

Extra Work:

3) Hip Extension: 3 sets of 20

Rest 90 seconds between sets. Add load if able.

4) Handstand Walk: 10 minutes Practice

Work on an facet of a Handstand Walk/Hold.

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

Post Results/Thoughts To Comments