Friday 3/29/2013


  • 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: Back squat 3×5 (60%, 70%, 80% of 1RM)
Skill: Practice a gymnastic weakness

2013 Open WOD 13.4; AMRAP in 7 minutes (3 rep ladder)

3x Clean & Jerk (m:135#/f:95#)
3x Toes to bar
6x Clean & Jerk
6x Toes to bar
9x Clean & Jerk
9x Toes to bar
12x Clean & Jerk
12x Toes to bar

and so on…

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