* New Movement and Aerobic Capacity Class starts this Monday @ 5:30 PM Here

** All classes are cancelled this weekend for the CF Gymnastics Cert. There will be open gym Saturday and Sunday from 7:00-8:30 AM, there will be a workout programmed so come in!

WOD:

 1) Power Snatch + 2 Overhead Squats: Every 1:00 x 10 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. No dropping the bar between reps.

2) Snatch Pull: 5 sets of 5 @ 90%>

This should be done as a continuation of your Snatches. Reset between each rep. Loading should go no heavier than 110% of your 1RM Snatch. Add 5-10lbs from last week.

3) 3 rounds AQAP:

50 Double-unders

21 Push-ups

12 Squat Cleans 95/65

Extra Work:

4) Banded Pull Throughs: 100 reps for time

Break up however needed. Focus on positioning and stretch over speed.

5) Good Morning: 4 sets of 10

Rest 90-120 seconds between sets. Heavy as possible.

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