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Mon Jan 30
Monday Jan 30, 2017
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    • 8pm

Monday Monday Monday

Competition Class

Strength

Skills & Drills

5 Ring Swings

4 Transitions
3 Kipping Ring Dips
 
Pick One
A. 3x10 Muscle Ups
B. 4x8 Muscle Ups
C. 5x7 Muscle Ups
D. 6x6 Muscle Ups
E. 7x5 Muscle Ups
F. 10x3 Muscle Ups
goal = 30-36 muscle ups
*rest 1min between sets
*use spotter as needed
 
For time:
5 Squat Cleans 245/145
5 Squat Cleans 225/135
5 Squat Cleans 205/125
5 Squat Cleans 185/115

5 Squat Cleans 135/95

MetCon

E2M10M

E2M10M

5 TnG Push Jerks (from floor)
 
13min AMRAP
5 STOH 135/95
10 T2B

15 Deadlift 135/95

Coaches Notes

Hey Team,

Some people have mentioned that they are missing SocialWOD. Here's what we have for you:

Post your results in Zen Planner (hover over your signed in name and you'll see Enter Your Results)

or

Join CFCB/CFS Team Awesome on Facebook (here's a link: FB GROUP)

We will be posting the whiteboard each day after class (from CFS & CFCB).

Yay for fitness!

– Eric Barber

Learn the Fundamentals!!

Posted 5 months AGO

Eric Barber

Founder & Coach

Interested in seeing what it's all about?

Try CrossFit

NEW & UPCOMING

Posted 2 months AGO

Eric Barber

Founder & Coach