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May 25, 2012

Performance:

1) Front Squat
3 x 5

2) 3 rounds:
Run 400m
20 x wall balls
15 x kettlebell swing (24/16 kg)
rest 3 minutes

Competition:

1) 3 rounds:
6-8 pistols each leg
30 unbroken double unders
12 unbroken toes to bar

2) In 6-8 sets, work up to a heavy 1 rep front squat

3) 2-Position Snatch
3 sets@ 60% 1-RM
3 sets @ 65% 1-RM

4) Complete Performance met-con with 32/24 kg kettle bell

Erin is still going strong at 7 months pregnant! Look at those pull ups!

Memorial Day Murph: There will be no regular classes on Memorial Day but that doesn’t mean you have to miss your WOD. Join us as we honor fallen military members with our pain and sweat and to raise money for charities supporting military causes. The WOD will be “Murph”. Those that did it last year at CFA remember it being a special day capped off by a grueling WOD. If you would like to donate to the cause and would like a tshirt, please register here. We invite anyone in the community to join us. There will be a scheduled group doing Murph at 9am. The gym will be open from 6am until 10am if you would like to get it in at this time.

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