tuesday

0

(1)

Skill

Work up to an 80 % squat clean and jerk

WOD

AMRAP 14 of:

7 T2B

7 Thrusters

95/65

1 Rope Climb

Lift off

0

We are a few days away from the Lift off! I want to see some more names signed up this week! Everyone has been training hard the past couple of months and it is a great time to test your lifting! We want to see you push yourself to your limits, so don’t be nervous or doubting what you might lift in comparison to someone else. Lifting is individual everyone is different, just come and try to best your lift 5 Lbs!

monday

0

31)

skill

work up to an 80% effort Squat snatch

WOD

“Helen”

3 rds:

400m run

21 Kettlebell Swings

12 Pull-ups

sunday

0

30)

WOD

100 wall balls

80 push ups

60 knee 2 elbow

40 Thrusters @95/65

20 Box jumps @40/30 inch

10 rope climbs

friday

0

28)

skill

Front squat

*last week

21-15-9

Hang power cleans @155/105

Pull ups

0

This Saturday October 29th there will be no 10am WOD class.

schedule is as followed:

8am -CF light

9am- WOD class

10am-Gym closed

11am- RPT

Schedule is back to normal Sunday. Sorry for any inconvenience

-CFS

thursday

0

(27)

EMOM 10

1 power snatch +1 squat snatch @165/115

WOD

5km row