Monday 4/1/2013

Announcements:

  • 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: Deadlifts 3×3 (70%, 80%, 90% of 1RM)
Skill: 3-Stop Pull + 1 Hi Hang Clean 3×3 (60%, 70%, 80% of 1RM of C&J)

April fools WOD: For time

100 Burpees
800m run
200 Burpees
400m run
300 Burpees
200m run

Real WOD: For time

10-9-8-7-6-5-4-3-2-1x of the following

Hang Power Cleans (m:115#/f:75#)
Bar Facing BurpeesĀ 

 

 

 

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