1. 10mins: Build to MODERATE Hi-Hang Snatch or Deadlift
2. Every :90 x4:
10 Jumps over Bar
5 Snatch or Deadlift at 75% of Part 1
3. With a partner, complete 16 rounds of:
5 Wall Balls
5 Row Calories
Notes: I do a round, you do a round…each person will end up doing 8 rounds.
1. AMRAP 8mins:
Power Cleans 135/95
C2B Pull Ups
Notes: Warm up and treat like and Open workout…DO NOT TEAR YOUR HANDS…sub tough Ring Rows if hands feel like they’re gonna rip.
2. 25mins: Airdyne at easy pace – every 5mins do :35 Boat Pose
Notes: Start this within 5mins of completing part 1.
The CFR Open begins this week (15.1 announced at 8pm on Thursday). Here are a few things to make note of:
-Your groups and heat times are posted at the gym and on Facebook…make sure you know what time you’re working out on Saturdays
-Please get your $10 entry fee in ASAP….you will not be able to complete your first workout if its not in.
-If you cannot make it on Saturday, let us know and we can schedule a time on Friday or Sunday for you do make it up.
-If you have a 3-day / week membership, your Saturday Open workout will not count against that
-We will have an hour of Open Gym on Saturday mornings from 8-9am for you to get a workout in.
-Consider coming to the gym to watch, cheer and judge during the Open heat times
“Mistakes are always forgivable, if one has the courage to admit them.” – Bruce Lee