Wed, 08212013

Weightlifting Wed kicks off at 7:30p tonight. All are welcome, join us.

Announcements:
A. All SFH products (new as well) are in stock.
B. New men’s shorts are on the way.
C. New Events coming soon to CFF. Stay tuned!

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join us tonight!

Buy In:
4 min of Dynamic effort @Z1
+
3 min of dynamic stretching
+
Movement Prep / Mobility

Fitness / Performance:
A. Skill: HS Walks / Holds – 5-7 min
B. Push Press 5×2 – ascending , working sets starting at 80% min – 15 min approx
C. AMRAP 15
300m Row
15 KB Swings (53/35)
30 Double Unders

Competition:
Rest / Recovery

Endurance:
100 DU
400m Run
100 DU
800m Run

LiveFree WL:
A. Off Highboards : Snatch + Snatch Pull + Snatch – climb in complex
B. Clean & Jerk – Triple (focus on getting back on the bar, re set and go)
C. Front Squats 2.2 x 5 – ascending rest :20, rest 3 min
D. Deadlifts 3×3 – double overhand – feather the floor, no TnG, no stopping.

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