Wednesday ” Roy’s Bday WOD” 3/27/2013


  • No 8PM class for this Wednesday, March 27
  • Box closed this Sunday, March 31 for Easter
  • NLI Dynasty Series II Competition – April 6
    Let’s all go out and support Vic at this competition!! Only $10 for guests or free to be a judge.
  • Rogue Runner Mud Run!! Saturday, April 27
    Join the CF LIVE! team. Our wave starts at 10am! Sign up by April 13 before the price goes up again!
  • 5K Friendly Dog Walk/Run on the Beach, Saturday, May 4. Benefiting the Leukemia & Lymphoma Society (LLS)
    Join CF LIVE! and sign up for this great cause. Box will be closed for this event.

Strength: Overhead Squats 3×5 (60%, 70%, 80% of 1RM)
Skill: 3-stop pull + 1 Hi Hang Snatch3x5 (50%, 60%, 70% of 1RM of Snatch)

Roy’s Bday WOD: 3 Rounds for time

27x Burpees
5x KB snatches-Left arm (m:55#/f:35#)
5x KB snatches-Right arm
13x Goblet squats
20x KBS

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