Thursday

Reminder. This Sunday is the CFS pool party at Wild Bills!! Come any time after 11am. Potluck. Sign ups at the gym. See white board for address. This is a community event. All are welcome! We want all class times to meet one another! Bring your kids and wife/husband/significant other.

Additionally, we finally have an apparel order coming your way! Stay tuned. 

WOD for 9/19/19

Complete 4 sets of:

•6 Single Arm Overhead Walking Lunges (each arm)

•12-15 Ring Rows (limited to 3 attempts to complete the set.) 

Complete 4 sets of (1+1+1+1) working between 80-85% of your 1RM C&J. 

Clean + POS 2 Clean + Jerk

Complete 5 sets of 2 working at 78% of your 1RM Front Squat.

**Try to maintain your Hook Grip.** 

Complete as many rounds as possible in 9-minutes:

•9 Power Clean #105/155 (M50+ #95/135)
•6 Jerks (same)
•3 Ring Muscle Ups 

Modified workout if no muscle ups or bar muscles ups:

Complete as many rounds as possible in 9-minutes:

•12 Dumbbell Hang Clean
•8 Dumbbell Push Press
•6 Burpee + Hanging Knee Raises