WOD 4/14/17

PRE CLASS WARM UP

3 Rounds

200m Row
12 KB Swings (35/25)
12 Hanging Knee Raise

STRENGTH

Deadlift
4×2

METCON

800m Run

10-1
Thrusters (95/65)
Pull Ups

1000m Row

ADVANCED

800m Run

10-1
Thrusters (135/95)
Bar Muscle Ups

1000m Row

POST CLASS

Roll Out
– Hips
– IT Band
– Back
– Lats


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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