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.

WOD
EMOM 10:00
1 Power Snatch
1 OHS
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)

then

For time
10-9-8-7-6-5-4-3-2-1 reps of
KBS 2/1.5
5-10-15-20-25-30-35-40-45-50
II Unders

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

15:00 Time Cap

**Don’t forget about cool downs

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