Two weeks left of our snatch cycle! Keep fighting to get stronger!
It is MLK day today, but we will still have a regular schedule.
There has been a ton of chatter about JPs strength class! We have done blog posts, info meetings and e-mails. If you want in it starts tonight(Monday)! Sign up with the link below. Commit for 3 months and JP will help you get exponentially stronger.
Check out Tom’s results from last year. He added 100lbs to his Back Squat and Deadlift- Strength Class Results
Strength WOD
Hit this complex 1 Squat Snatch + 2 OHS
– 6 times-
Build up in load and start heavy. Record best set.
Then add 20-40lbs and do 3 sets of 3 Snatch Grip Deadlifts
(no score here, just get make the bar heavier then your 1 RM Snatch)
WOD
21 Burpees
15 Hanging Power Snatch
75 Air Squats
15 Hanging Power Snatch
21 Burpees
Fitness: 95/65
RX: 115/75
RX+: 135/95
12 min time Cap
A huge congrats to all the competitors from the Gemini Games. If you see them in the gym give them a chest bump and a high five (at the same time)! Committing to and putting yourself out there for a competition is no easy task! (Steve, Liz, Andrew and any other competitors sorry I could not find a pic on the interwebs of your stellar performance.)
Brittany and Kelly took 3rd in Female RX Division
Nina and Paige representing CFH!
Candace and Matt took 2nd and Chris and Lauren took 4th in the RX mixed Division.