Tuesday, 11.18.14

58 Strong at the box today!! Were you one of them?!? If not, hope to see you on Tuesday!
A big welcome to Scott from CF Unscaled in GA who is in town this week for business. I’m sure you’ve already done this, but be sure to make our visitors/newbies feel welcome!

**Reminder that we have our CFXpress class Tuesday morning at 6:30am as well as noon on Fridays.

To those who are doing the squat cycle, please put your present 1RM on the board by the foam rollers; I want to see how far this cycle gets us! Lots of lifters so far! 🙂

Power Snatch: 5×2 starting at 75%
Adv: Power Snatch + OHS 5×2+1 starting at 75%

For time:
30 Clean & Jerks (135 / 95)

Advanced WOD:
thruster 75/55
thruster 75/55

“Rowing Kelly”* 5 rounds 400m Row – 15 Wallballs (20/14) – 15 Box Jumps

*The reps on wallballs and box jumps are cut in half; work on consistent 400m row times

Bonus Work
3×15 weighted situps
3×10 Knee Raises w/ med ball
3×20 DU’s

If there is extra time in class, you are encouraged to do a little of the bonus work, it will only make you a stronger athlete! Great job, All!

Work Hard, Eat Clean, Be Blessed!



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