* CrossFit Kids class is cancelled 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: 4 sets of 2 @ 80%

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

2) Push Press: 3 sets of 3 @ 85%

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

3) 3 rounds AQAP:

15 Toes-to-bar

20 Shoulder-to-Overhead 95/65

25 Box Jump Overs 24/20

Extra Work:

4) Row: 25 x :30/:30

Row on the wattage setting. Active recovery wattage should be 50% of working wattage, goal is consistent work/active rest efforts.

5) Sled Drag: 400m @ Bodyweight

Goal is consistent movement, scale loading as needed to get desired affect.

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

Post Results/Thoughts To Comments