Congratulations to the CFS athletes competing in the Firewall comp this past weekend!
Way to represent!
Dave, Jana, Merri, Aron & Dana
Warm-Up
Coach’s choice
WOD prep
7 sets of
EMOM 2
Build to a heavy clean & Jerk
WOD
“CJC”
7 Rounds for time:
5 Clean & Jerks (155,105)
1 Round of “Cindy”
Cindy is 5 pull-ups, 10 push-ups, 15 squats
Option 2:
7 Rounds for time:
5 Clean & Jerks (115,75)
1 Round of “Cindy”
Option 3:
7 Rounds for time:
5 Clean & Jerks (95,65)
1 Round of “Cindy”
Post WOD:
Lax ball scaps and glutes
Endurance & Stamina
Men 60-50-40-30-20 Bike
Women 50-40-30-20-10 Bike
*Rest 2 minutes between each set.
CFS Brief:
Friday, September 7th: Free Class Friday
CFS Barbell club starting Saturday September 8th 10:30am. Details coming soon.
In House Team of 2 same sex Throwdown Saturday, November 3rd. Save the date. You register we assign the teams. (Same as previous years) Registration will open soon!
“CJC” 15:38 | 75# Clean and Jerk
WOD Prep worked up to 90# – failed at 95# because of course I over-think things and drop the bar after bringing it up to my chin 🙂
Really good workout as after the rope climbing yesterday the forearms and grip were pretty tired. Only one new hand-tear – so that’s something. Thanks Frozen!
CJC. 19:20. #115 C&J. Went to #135 in WOD prep. Box assisted pull-ups. Push-ups fin knees.
I definitely felt the two days of fried food and ice cream today! Took it slow, but really didn’t have much of a choice! Also my shoulder was not really cooperating.
C&J: 100#
WOD: 16:37 (70#)
15:46 @135#
prep to 175#
14:27 @ 105#
WOD prep to new PR for C&J of 155#. Thank you John for all of your attention coaching!
Prep tp #165
CJC – 16:26 # 135
C+J prep: 195
WOD: 13:16 @ 135#
Bum foot still. No C&J.
Did strict press from rack.
155 prep
15:25 WOD at 115