With A Partner:
20 Hang Cleans (80/55)
20 Shoulder to Overhead (80/55)
20 Front Squats (80/55)
20 Power Snatches (60/40)
Happy Birthday to Nic Woodworth form your CFG team!
Nicole drilling some split jerks!
Push Press- Find a 5RM, Then take 70% and do a Max effort set until failure.
Buy-in: 100 Double Unders
-Kettlebell Swings (24/16)
Cash-out: 100 Double Unders
Happy Birthday Brandon Spies from your CFG Team!
A-Rod sporting the Championship belt after winning a class challenge!
Strict Pullup Ladder by 1’s- Do 1 pullup, drop down then do 2 pull-ups, drop down then do 3 pull-ups and so on until failure. Rest 3 Min then do 2 more rounds.
WOD- “Suicide Fun”
This will be our CFG suicide runs with movements to do at checkpoints.
Rest 1 Min
Happy Birthday to Txanton LeJuene from your CFG team!
We have 3 people who have Anniversaries this month at CFG! They are:
Nicole Peruchini- 2 years
Robyn Wilborn- 1 year
Nic Woodworth- 1 year
Thank you for being apart of our CFG family and making the community so great!
Coach Jake back when he had the Fro!
Snatch Complex- Snatch/Hang Snatch/Overhead Squat
*Work up to a 1RM on this complex in 15 Minutes. Get Rowdy.
WOD- 5 Rounds
-5 Deadlifts (125/85)
Coach Chad beastin’ it!
Back Squat- 3×5@80% or more
*If your 80% is way too easy then go heavier.
-Toes to bar
WL- Clean/Hang Clean/Front Squat/Jerk: Work up to a max in 20 minutes
*If you find your max in around 10 minutes then come down in weight and continue the complex focusing in form.
WOD- For time
-100 Wall Balls (20/14)
*Here’s the twist! Every time you break(this means stop your wall ball rhythm) you have to run and 100m penalty lap. No holding the ball or leaning against the wall to rest.