* Yoga Series starts this Sunday, January 11th @ 9:15 AM. No additional cost, but it counts as a normal class on your membership. Bring your own mat. This will be a 6 week series.

** 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) Halting Jerk: 5 sets of 1

Warm-up as needed. Rest 90-120 seconds between sets. Hold the bottom of the dip for 2 seconds before exploding up.

2) Push Press: 4 sets of 3 @ 85%

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

3) 4 rounds for Max Reps:

40 seconds Row For Calories

20 seconds Rest

40 seconds Shoulder-to-Overhead 95/65

20 seconds Rest

40 seconds Pull-ups

20 seconds Rest

Extra Work:

4) Row: 2k Time Trial

This should be a max effort pace appropriately.

5) Sled Drag: 400m @ Bodyweight

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

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

Post Results/Thoughts To Comments