Fri – 08/29/2014

Labor Day Schedule

Monday – 9AM & 10AM Only

Whole Life Challenge (Starts Sep 13th)

CLICK HERE TO JOIN CFW CHALLENGE TEAM 

The Pandemonium Project – Sept 12th

Sign-up sheet at the gym, deadline is Sept 6th.


WOD

Clean – 4×3@75%
Rest 30 sec
Ab Wheel – 4×6-10
Rest 60 sec
Stick to 75%, focus on technique.

20 Minutes:
60/50 Calorie Row
Followed by AMRAP of:
16 Kettlebell Swings (53/35)
14 Front Rack Lunges (75/55)
12 Toes-to-Bar

Extra

Snatch – 3RM then 2×3@90% of 3RM

Snatch Pull – 3RM then 3×3@90% of 3RM

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