Tuesday July 2nd 2013
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.
1 Power Snatch
1 Squat Snatch
1 Power Clean
1 Squat Clean
Post your load for ea AMRAP (Challenge yourself but maintain technique)
10-9-8-7-6-5-4-3-2-1 reps of
10 KBS, 5 II Unders, 9 KBS, 10 II Unders etc etc
15:00 Time Cap
**Don't forget about cool downs
Posted on Tue, July 2, 2013
by Lee Kelly