WOD 5/11/17

PRE CLASS WARM UP

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

OLYMPIC WEIGHTLIFTING

10m EMOM

Hang Snatch + 2 OHS
Snatch + 2 OHS

METCON

16m EMOM

A: 7 Power Snatch (95/65)
B: 15 Sit Ups (10)

ADVANCED

16m EMOM

A: 7 Power Snatch (115/85)
B: 12 Toes to Bar -or- GHD Sit Ups

POST CLASS

2m L Hang or L Sit

** Scale with knee tuck hold **


Fight 4 Life Fundraiser

Our 2nd Annual Fight 4 Life fundraiser for PTSD treatment for public safety personnel is coming up! This year’s event is scheduled for June 24th at CFC! Last year’s event raised almost $20k to go to the First Responder Support Network (www.FRSN.org) More info on registration and the workout will be coming soon!

In the meantime, we have sent all CFC members an email regarding the event and our request for sponsors. If you didn’t get it, please check your email spam folder. We will be sending out the email a couple more times also. If you have questions, please contact Allison for information about how you can help make a difference in the lives of our public safety professionals!


Email

We are in the process of transitioning to our new website over the next couple days. As such, our email may not be working. If you send an email to staff@crossfitcenturion.com, please CC it to crossfitcenturion@gmail.com also. This will ensure we get the email and can respond back to you.

Thank you!