10/15/2015

ANNOUNCEMENTS

Pumpkins and PRs at CF Reconstructed! 
10/24 - Individual $60 per athlete (gets you the competition, t-shirt, and BBQ wristband) 
$15 for wristband (BBQ only)
http://www.cfreconstructed.com/competition 
Last day to sign up for Competition: Oct 19th!!!

THIS WEEKEND!!!Olympic Lifting Seminar at CFCR10! 
Olympic Weightlifting High Performance Record Breaking Seminar with Olympian and 2 time Olympic Coach, Michael Cohen.  Expect to break your records as you go all out in the snatch and clean and jerk and get expert tips from the winningest coach in the sport of weightlifting. 
10/18  11am-3pm  $100
http://www.eventbrite.com/e/cohen-weightlifting-record-breaker-seminar-tickets-18348239077

WARM UP

Just start squatting here, work towards todays first set. Loosen shoulders , arms and chest between sets.

BUY IN

Front Squat 

3 x 3 @ 75%

SKILL

Be efficient, save those arms!

WOD

7 min amrap

21-15-9

Push Press 95/75

Pull Ups

CASH OUT

5 rds of

30-60 sec Plank (Weighted)

6-8 BB row (ahap)

MOBILITY
Lax Ball shoulders

RESULTS