WOD 4/11/17

PRE CLASS WARM UP

1000m Row
20 Deadlifts (45/35)
15 Front Squats (45/35)
20 Push Press (45/35)

OLY LIFTING

7m EMOM

Snatch + 2 OHS

2m Rest

5m EMOM

Power Clean + 2 Front Squats + 1 Jerk

METCON

8 Minutes

Max. Calorie Row

ADVANCED

8 Minutes

Max. Calorie Row (10 Damper)

POST CLASS

Roll Out
– Hips
– Low Back
– Shoulders


 Mobility Class 

Coach Nic has Mobility Class this Thursday at 530 PM. If you haven’t been, you need to go. Mobility is the key to injury prevention and increased athleticism! Get fixed!


Barbell Club

The CFC BBC returns this Saturday at 10 AM – 1130 AM! We will be running the barbell club once again – this is a minimally coached lifting session of intermediate to advanced CFC Olympic Weightlifters. The session is meant for folks who have sound fundamental mechanics with the Oly lifts and will be run in a group format to help motivate each other and move at a high tempo through a daily program. If you are still new to Oly lifting, we recommend regular attendance at the Tuesday and Thursday CFC classes to learn the basics from our coaches.

It’s time to lift, kids!

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