WOD 11/22/16

PRE CLASS WARM UP

1000m Row
20 Push Press (45/35)
10 Deadlifts (45/35)

OLY LIFTING

10m EMOM

1 Snatch + 1 Hang Snatch + 1 OHS

METCON

5 Rounds

15 Deadlifts (135/95)
400m Run
15 Sit Ups (25)

ADVANCED

15 Deadlifts (185/135)
400m Run
15 Toes to Bar

POST CLASS

Accumulate 2m in L sit or L Hang

** Scale with knee tuck **


Thanksgiving Schedule

We are closed all day on T-day. That is all.

We will only run 10 AM and Noon class on Black Friday.


 

 

When we talk about holding a 2 second pause in the bottom of a squat, this is what we mean. Tricia is rock solid on the descent, in the hold, and on the drive up. She has a great set up, breath control, and body positioning throughout the movements. Even under mounting fatigue, she fights for that powerful hip drive and strong torso/spinal positioning!


War of the Centurions

After a short hiatus, the CFC in-house comp is back! The War of the Centurions will take place on 1/21/17 at CFC and is for CFC members only! There will be 3 categories – Intermediate, RX, and Masters!

Registration is $50 and will get you into the event, a shirt, some swag, and a kick ass time! Registration will be up at the front counter and will be open until 1/1/17. Make sure you register by then to take part in a great event!

For more info, please contact Coaches Kevin or Nicole!

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