Tuesday July 2nd 2013

Important Info

Thursday July 4th, 2013 – Holiday Hours are 8:00, 10:00, 11:00, and 12:00 ONLY. No other class times.

Saturday July 6th, 2013 – CF for Hope fundraiser followed by cookout/social, and a firework display. **Looking for a cook and a pyro technician for Saturday. Anyone interested please shoot Lee and email or text. The WOD will be “Hope” and it will be a pay to play format (Min $5 No Max). We will run heats every 20:00 finishing around 6:30 or so. Hope to eat around 7:00-7:30 and firework display at dark. EVERYTHING is provided by CFNWA unless you have an amazing dessert dish you wanna bring.

“Best shoulder/front rack mobility ever”. If you had issues during front squats yesterday pay close attention. Will help today as well.

EMOM 10:00
1 Power Snatch
1 Squat Snatch

Rest 3:00

EMOM 10:00
1 Power Clean
1 Squat Clean
1 Jerk

Post your load for ea AMRAP (Challenge yourself but maintain technique)


For time
10-9-8-7-6-5-4-3-2-1 reps of
KBS 2/1.5
II Unders

10 KBS, 5 II Unders, 9 KBS, 10 II Unders etc etc

15:00 Time Cap

**Don't forget about cool downs

4 comments (Add your own)

1. Rdm wrote:
You can definitely see your sklils in the work you write. The world hopes for even more passionate writers like you who aren't afraid to say how they believe. Always follow your heart.

Mon, September 2, 2013 @ 8:00p14

2. online degree colleges wrote:
September 9, 2012 Bench 70% did at 82.5kgDecline Bench 205lbs 8 / 8 / 7.75EMOM 50lbs should have gone heavier, pretty easy wasnt sure how quick i would get in and out of the belt.Floor Press 70lbs 15 / 13 / 11 (i think, memory lagging)Kroc Row 80lbs (didnt find this easy but did it without dropping)L-sit 29s / 18s / 16s / 18s / 18sSide Bends did 50 unbroken each side with 1.5pood

Thu, September 26, 2013 @ 8:00p6

3. Ciallis wrote:
Thank God! Someone with brains speaks!

Tue, November 26, 2013 @ 8:00p42

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Tue, May 27, 2014 @ 8:00p34

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