Wednesday – 110613

(11 am class repping out the TTB at start of WOD!)

CF Whiteboard
I’ve noticed an increase in all of you logging your results in! I want to commend you all for using this service as this will help our community get fitter, faster, stronger as everyone’s results can encourage one another to get better. Whether you had a good or bad WOD, it doesn’t matter. The point is that you worked hard and you are consistent with your fitness lifestyle. Keep up the good work!

Nutrition Challenge :
Another reminder that this Friday is the ultimate deadline to submit all your homework assignments to Vik.

*NO 7 am class

Skills/Strength : Take 10 minutes to warm-up the following complex…
3 Deadlift
3 Hang Cleans
3 Cleans


WOD 1 : As heavy as possible in 5 minutes of
3 Deadlift
3 Hang Cleans
3 Cleans

Rest 1 minute, then

WOD 2 : 5 min AMRAP of
Burpee Muscle-Ups/Burpee C2B Pull-Ups


Skills/Strength : 15 min to establish
Heaviest TGU on each side

WOD : 5 min AMRAP of
5 Burpees
5 C2B Pull-Ups

*Coaches to start COUNT DOWN timer for regulars at 11 minutes, and have basecamp work on TGU until 6 min mark.