ATTN: Paddleboarding is canceled . Class will be ON tomorrow 9am!
85/65 Assault Bike Calories
Max rep Power Clean in remaining time, 185/135 lbs
*Goal: 20+ Cleans
Congrats to all of our Promoting Athletes! Great Job and keep up the hard work!
1-1-1-1-1 of the following complex:
2 Position Clean + Split Jerk
*Clean = High hang + hang
4 rounds for time of:
20 Row (calories)s
Handstand Walk, 15 m
10 Shoulder-to-Overheads, 165/110 lbs
Banded Plank Hold 3x 45 sec
Marg’s & Yoga + PROMO ceremony Tonight!!
Come relax with some yoga and marg’s then directly following make sure to support your fellow athletes promote to the next level of CF.
**Paddleboarding – please sign up if you plan on going Paddleboarding. Only 2 people have signed up besides coaches. The trip will be cancelled if nobody signs up!
21-15-9-6-3 reps, for time of:
Squat Clean, 95/65 lbs
*All sets must be unbroken.
If drop bar on set -must complete 7 burpees
Muscle Up & HSPU work
*Accumulate 30 MU &
Happy Monday!! THIS WEEK:
2 Position Snatch (15 min)
*Use the heaviest weight you can for each set.
Rest as needed between sets.
*High hang + hang – 65-70%
“Any missed Testing sections or movements”
5 rounds for time of: (25cap)
25 Box Jump Overs, 24/20 in
25 Medicine Ball Cleans, 20/14 lbs
*Goal: Sub 25 min
“Jackie” Or “Cindy”
CF TEAM WOD: