10/25/2016

Upcoming local competitions:

10/22 - CF Akylas Halloween Comp M/M or F/F

10/29 - CF Proven Partner Throwdown M/F teams $69pp

12/3-12/4 - Hardbat Holiday Classic -

Welcome to our new strength cycle! 

• 10 weeks: 9/12 - 11/18. 
• Please read the definitions of new words we will be using frequently the next few weeks above the goals board

WARM UP

whatever Joe wrote on the board

BUY IN

Snatch:

RX: 

take 5 min to build to a medium weight then
every 2 mnutes for 4 rounds
3 reps - across

Comp: 
4 sets x 3 reps
set 1: 70% set 2: 75% set 3: 80% set 4: 85%

SKILL

choose sets that wont over exhaust you

WOD

For time:
60 Calories of Assault Bike or Row
50 Wall Balls
40 Pull-Ups
30 Burpee Box Jump Overs
20 pike press

comp: c2b/shspu
free: ring row/hrpu

CASH OUT

snatch balance
use remaining time in class to work to a heavy
with full depth

MOBILITY

everything