Wed, 01022013

Weightlifting Wed tonight at 7:30p! Join us! #slam bars Kill Pr’s

Announcements:
1. 30 Day Challenge – No Grains …. Starts Jan 7th. Details to follow.
2. In House Team Comp registration will be up this week and posted in our online Group.

Events:
1. Jan 5th – CFF One Year celebration. Starts at gym in the AM for a workout for all. Continues in the afternoon, at The Fuse Bistro. Everyone welcome for WOD. Only members welcome at The Fuse.
2. Feb 23rd – In House Team Comp. members only. All levels should participate.

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Buy In:
Row 300m
20 Back Ext
20 AbMat Sit-up
5 Push-ups
10 Scap Squeezes
15 Squats
20 V- Ups
Then,
– Hip Mobility Complex, :45 each hold
– Band work on Shoulders, :30 holds each
– Lacrosse Ball Front Shoulder/Chest

Fitness / Performance:

A1. Bench Press 5×3 @21X1 (12 min), rest :30
A2. 10 Rear Band Squeezes x5 , rest :30
B. WOD: AMRAP 12
10 Rounds of “Cindy”
25 Burpees
AMRAP Cal Row
*** Cindy = 5 Pull-ups, 10 Push-ups, 15 Squats
^score = amount of Calories Rowed
Rest 2 min
C. 2 Min AbMat Test

Competition:
Session 1:
A. Clean Complex – Hang Clean, Full Clean, Front Squat, Jerk
B. Go into Heavy FS Singles @20X1
Session 2:
A1. Bench Press 5×3 @21X1
A2. 10 Rear Band Squeezes
B. WOD: ^ same as above
C.. Row 7 min @60% light pulls – recovery

Competition – competing this weekend:
1. 500m Row @ 80% rest 1:30, 500m Row @ 90% rest 1:30, 500m Row @97%+ … Rest :30 seconds AMRAP 3 – Snatch Doubles – touch n go
Rest
2. WOD : ^ above

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Endurance WOD:
5k Long & Light

LiveFree Weightlifting:
1. Snatch Complex – 1 high pull , 1 Power Snatch, 1 Full Snatch
2. Clean & Jerk – Singles
3. Clean Pulls 3×2 @105%+ – pausing below knee 2 seconds
4. Front Squats 5×3

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