Monday 12/2/2013

Announcements:

  • The Goals Challenge:
    Goals Challenge winners will be announced on Monday at 6pm!!
  • No 5:30pm Session on Monday, Dec. 2
  • NLI Battleground Series IIIDecember 14, 2013
    Come out and support our athletes on Saturday, Dec. 14!! We have 7 confirmed to compete from CFL. Box will be closed on this day.
  • CFL Christmas Party:
    CFL Christmas Party will be on Saturday, December 21 after our 11am session. More details to follow.

Skill:¬†Snatch Set-up, Hang Power Snatch + Snatch Balance 3×3 (60% of 1RM)
Strength: Find new 1RM Snatch (15 minutes)

WOD: “Amanda” (Compare to 9/30/2013)

9-7-5x for time of

Muscle-ups (mod. 2 Ring rows & Ring dips)
Snatches (m:135#/f:95#)

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