Tuesday 7/30/2013

Announcements:

  • New schedule for Sunday’s starting August 4.
    Starting Sunday, August 4, the open box hours will now be from 10am to 1pm.
  • CFL Kids will be on hold during our move and will resume August 1, 2013
  • 31 Heroes WOD scheduled for Saturday, Aug 3 at 11am. Click here to sign up.
  • NLI Battleground Series I – August 24, 2013
    We already have 4 CFL Athletes competing. Not too late to join or come out and support!!
  • Dynamic Duo Quest Challenge – September 14, 2013
    2 Person Teams -Either 2 males per team or 2 females per team
    2 Divisions – RX and Scaled

Skill: Snatch Balance 3×5 (70% of 1RM)
Strength: Snatch High Pull 3×5 (60%, 70%, 80% of 1RM)

WOD: AMRAP in 12 minutes

6x Hang Power Snatches (m:115#/f:75#)
5x Snatch Balances
4x Snatches
3x Bar-ups (mod. 6 C2B & 6 Ring dips)
10x Burpees

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