Thursday, November 29, 2012

Friday 121130 Pick your own PR

A great turn out with excellent performances last night at the 6th CFM Open.  The attendance was right up there- with a capacity crowd and even some of our loyal spectators.  New to the Competition Format- Rich, John V and Julie jumped right in there and pushed some weight around.  Jason- our newest vegan athlete- claimed the top prize over 2nd place Ollie in the men's category, with Kendra finishing strong in the final WOD to displace Haley by just a few points.  If you missed out on the action- never fear- we will be doing in again on December 20th!  Now on with MORE PRs!
4th in our series of "Make or Miss?"  Did Ollie get this lift?
Friday WOD: class times at 7, 9, 10am and again at 3 and 5pm.  
Three rounds NOT for time of:
5 Squat clean thrusters (20/15kg barbell)
7 Split jerks
9 Push ups
11 Sit ups
Pick your own Movement... and PR!**
Cleans/deadlifts/push press/box jump/weighted pull up/front squats etc/
**consider doing one of the lifts you missed earlier in the week!
-rest at least 3 minutes between sets
-working up to a 1RM
Post 1RM clean to chalkboard/journals... and PR Boards.

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