Thursday
WOD

Take 10 minutes to find max weight for this complex:

2 Power cleans + 2 hang squat cleans + 2 front squats

Then,

Complete 3 rounds for time of:
30 Toes-to-bars
15 Clean and jerks (M: 155 lbs, W: 105 lbs)

Posted on CF Main Site on 17 November, 2014

Strength
Bench Press (start at 90%)
2-2-2-2-2
after last set of 2 reps, drop to 60% and complete AMRAP

3 Supersets of:
8 Bent over BB row
10 Weighted push ups

3 Supersets of:
Max rep strict press, followed by 3 p. press at 50%
10 Strict pull ups or (sitting ring pull up mod.)

IMG_9484

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Summer Kids/Teen Program
Starting Monday, June 15th
Pre-School (4-6 yrs. old) : Tuesday/Thursday @ 8:00am-8:30am
Kids (7-12 yrs. old) : Monday/Wednesday/Friday @ 8:00am-9:00am
Teens (13-17 yrs. old) : Monday/Tuesday/Thursday @ 8:30am-9:30am

Want to know if your child will like CFIV? Call the front desk for a free class trial!
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