Monday, 11-28-11

5 ROUNDS 10 THRUSTERS 15 TOES TO BAR 250 M ROW   SKILL WORK….HSPU, KIP, PULL UPS, T2B….

Warm-up: One Official One CFK Burgener W.O.D. : Strength – Overhead Squat 3 x 3 Five rounds for time of: 7 Power Snatches, 135 / 95 lbs 14 Kettlebell Swings, 1.5 / 1 pood 21 Squats

Strength/Skill – Push Jerk + Split Jerk x 5 Complete as many rounds as possible in 20 minutes: 5 Weighted pull-ups, 35# (24#) 10 Push-ups with feet on 30″ box (24″) 15 Squats holding a 45# plate (25#)

For time- 1 Mile Run ..then.. 6rds 5 Deadlift 225/155 20 Lat Box Jump Overs 25 Pull up

Steve Browning and Bob Golden have both retired. We thank them for their service. Come join us at 10am for coffee and bagels!   5 RFT 400m Run 30 T2B 20/15 AAB Cal 10 Power Cleans 185/125 *30 min Cap*

WE WILL BE OFFERING A C&J CLASS SATURDAY APRIL 1ST @ 11AM.  IT IS WITH JP AND VANESSA NICOLETTA. THE COST IS $40.00 PER PERSON. THIS IS FOR ANY ONE WHO WANTS TO IMPROVE THEIR TECHNIQUE. PLEASE SEE ME TO SIGN UP.   STRENGTH: DEADLIFTS WORK UP TO A HEAVY SINGLE   3 rounds for time:…