* Week 1 Strength Is Done, Now Where? 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 Updated Please check. Early AM Classes cancelled on the 26th

WOD:

1) Halting Jerk: 4 sets of 2

Warm-up as needed. Rest 90-120 seconds between sets. Pause in the bottom of the dip for 2 seconds.

2) Push Press: 3 sets of 4 @ 80%

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

3) 10, 9, 8…3, 2, 1 – AQAP:

Deadlifts 115/75

Shoulder-to-Overhead 115/75

Alternating Lunges

Lunges are per side, so for the first round you do 10/side, then 9/side, etc. etc.

Extra Work:

4) Sled Drag: 400m @ Bodyweight

Goal should be consistent movement, scale load as needed to get prescribed stimulus.

5) Row: 6 x 500m

Rest 2 minutes between intervals. Goal is fastest consistent pace.

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

Post Results/Thoughts To Comments

https://www.youtube.com/watch?v=kpA-FsKLA6A