Tue – 10/30/2013

The Berlin Wylie Wall is Coming Down

Some of you are so ‘old school’ CFW that you remember this…

If you missed it, no worries, it’s about to happen again. We signed the lease on the other half of our current building today. Remodeling will hopefully (fingers crossed) begin in the next couple of weeks and be complete by the end of November. During that time we will try to have as few deviations for our normal class schedule as possible. We will also put together a Holiday schedule as soon as possible. As always, we appreciate our community and especially everything you have done to help us out in times like this.

So you can start telling your friends about us again, we will have space for them soon!

Don’t forget to sign up for your hoodie order.

WOD

Three sets for max reps of:
60 seconds of Wall Ball Shots (20/12 lbs.)
60 seconds of Rest
60 seconds of Power Cleans (135/95 lbs.)
60 seconds of Rest
60 seconds of Box Jumps (24″/20″)
60 seconds of Rest
60 seconds of Burpees
60 seconds of Rest

To save a little space, partner up on equipment, one ball, one bar, etc, then start at different stations. Keep your own score though. 

I know, I know… you get to squat heavy tomorrow. Patience, it’s all planned out for a reason.  

Comp Training

Short session today . . . rest up and be ready to finish the week strong on Friday and Saturday.

1) Jerk Dip w/ Pause + Jerk, 20 minutes to build to a heavy single
Dip as if you are going to jerk, pause at the bottom, check your position (verticle torso, heels, etc), stand, get your air, Jerk. The last five minutes you can drop the dip pause and go for max. 

2) On the minute, every minute, for 12 minutes (12 sets):
6 Push Press (115/75 lbs)
8 Pull-Ups
10 Kettlebell Swings (24/16 kg)

If you don’t complete a full round by the end of the minute, finish the round you’re on, and skip the next round. Record total number of rounds completed.