* CrossFit Kids classes are cancelled 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) Jerk: 20 minutes to Establish a Max for Day, then 4 sets of 1 @ 80%

Warm-up as needed. Rest as needed between lifts. Take as many attempts as needed. Establish a Max for Day then bring the weight down to 80% of today’s heaviest lift.

2) AQAP:

1000m Row

50 Wall Balls 20/14

30 Pull-ups

Extra Work:

3) Row: 20 x :30/:30

This is a work/active rest session, goal is consistent pacing, you should have a work wattage, your active rest should be 50% of your work.

4) Sled Drag: 400m @ Bodyweight

Goal should be consistent movement scale loading accordingly to get desired affect.

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

Post Results/Thoughts To Comments