WOD 4/15/17

PRE CLASS WARM UP

800m Jog or 1000m Row

METCON

10m AMRAP

5 Pull Ups
10 Push Ups
15 Squats

-2m Rest –

10m AMRAP

5 Deadlifts (115/85)
7 Power Cleans
9 Front Squats

ADVANCED

10m AMRAP

5 Pull Ups
10 Push Ups
15 Squats

-2m Rest –

10m AMRAP

5 Deadlifts (155/115)
7 Power Cleans
9 Front Squats

POST CLASS

Stretch and Roll!


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!

testing 6 2014 (115)