SATURDAY JANUARY 26

Announcement -
Saturday January 26 CFS is hosting an in house competition from 9-12(ish).
Three workouts.
Same sex teams.
RX and Scaled.
We are asking $30 per team; however if you’d like to give more or just make a donations - that would amazing, because 100% of the proceeds are going to Matt Newton’s fight against CANCER.
Potluck to follow the event.
WOD 1:
RX MALE:
100 CAL ROW (EACH MUST PERFORM 25 CAL MIN.)
100 BURPEES OVER THE ROWER.
RX WOMEN AND SCALED MEN:
75 CAL (EACH MUST PERFORM 20 CAL MIN)
100 BURPEES OVER THE ROWER
(SCALED MEN DO NOT JUMP OVER THE ROWER)
WOMEN SCALED:
60 CAL ROW (10 CAL MIN)
75 BURPEES
WOD 2:
COMPLEX- HIGH HANG CLEAN, HANG CLEAN, CLEAN
WOD 3:
1 PERSON WORKING AT A TIME; SWITCHING EVERY EMOM
100 DEADLIFTS
80 HANG POWER CLEANS
40 JERKS
20 THRUSTERS
ONCE DONE BOTH RUN 100M RELAY STYLE
RX: 135/95
SCALED: 95/65
WOD FOR 1/14/19
20 MIN FOR Goodmorning–1rm - Try to beat pr
THEN 8 MIN EMOM(ALT) Glute ham raises 8 KB TWISTS 20
FOR TIME: 50 PULL UPS 50 OVERHEAD LUNGES 45/25 50 AIR SQUATS