WOD 4/8/15

Snatch Grip RDL: 3 x 3 Weighted Front Plank: 3 x 1:00 Then… 30-20-10 Shoulder 2 OH, 115/73 Box Jumps, 24/20 Toes 2 Bar CFWC is hosting a Fundraiser Competition Saturday May 2 to raise money for your CFWC Snatches & Jerks. There will be RX, Scaled, and Masters (45+) Division. Come out and support

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WOD 4/7/15

Tall Snatch 2×5 Snatch 1-1-1 (Heavy Singles) Then……. 1000m Row 30 Power Snatches 135/95 15 Ring Muscle Ups Happy birthday to LAAAAAAFFFFRRRRRAAANNNCCCEEE!  

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WOD 4/6/15

Great turnout for the Elizabeth Ciunci Butterfly Run! Back squat: week 2 3×3@80% 3×3@85% 3×3@90% For time 10 rounds of 5 pull-ups 10 push-ups 15 air squats

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WOD 4/4/15

Modified Linda 10-9-8-7-6-5-4-3-2-1 Clean Floor press Deadlift *RX weight is body weight*   Don’t Forget:  The Elizabeth Ciunci Butterfly run is Saturday 4/4 at 9 am.

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WOD 4/3/15

Tall Clean: 2 x 5 Hang Clean: 2-2-2 Then… “Wacky Wiser Partner Friday” AMRAP 16 Minutes: 50 Push-ups (partner holds straight arm plank) 30 Front Squats, 155/103 50 Pull-up, (partner hangs from bar) CFWC Snatches & Jerks will be competing at Regionals May 15-17 in Atlanta. Go Snatches & Jerks!

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WOD 4/2/15

Test – 1RM Over Head Squat Then: 12 Min AMRAP: 7 OHS (115/83) 10 Toes Through Rings 200 Meter Run Post Loads and Times to comments and ZEN.

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WOD 4/1/15

1a. Clean Grip RDL: 3 x 3 1b. Strict HSPU: 3 x M.E. Then… 2 Rounds: 20 min cap 30 Power Cleans, 135/93 15 Shoulder 2 OH, 135/93 30 Box Jump overs, 24/20   Happy Birthday Sean!  

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WOD 3/31/15

2×5 Tall Snatch (barbell to very light) 2-2-2 Hang Snatch above knee Then…… 4 Rounds 5 Bar Muscle Ups 5 Hang Snatch (any way) 115/83   Cara Heads-Slaughter 2000 Olympian Tall Snatch    

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WOD 3/30/15

Back Squat Week 1 3×5 @ 75% 3×5 @ 80% 3×5 @85% 15.6 1 min max burpee over bar Rest 1 min 1 min burpee to 6 in. target Rest 1 min 1 min burpee box jump Rest 1 min 1 min max burpees Congratulations to everyone who did the open with us. You made

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WOD 3/29/15

10 am- Open Gym Only, No Olympic Lift Class 11 am Endurance 1 Mile Warm Up Run 4x400m Sprint 2 Minute rest between each 1 Mile cool down run

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3/28/15

Open WOD 15.5 For Time: 27-21-15-9 Calorie Row Thruster 95/63 Masters 55+ 65/45 Scaled 65/45 Scaled Masters/Teens 45/35 Jane C doing thrusters  

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