“Shazam” 15-12-9 Power Snatch (135/95#) C2B Pull Up

Coach Kara getting prepped to coach her group at the CF Level 2 this weekend. She doesn’t look nervous at all, does she? “Git Er Done” AMRAP 8 9 Push Ups 7 KBS (53/35#) 5… Monday 3-7-16

16.2 is… Beginning on a 4-minute clock, complete as many reps as possible of: 25 toes-to-bars 50 double-unders 15 squat cleans, 135 / 85 lb. If completed before 4 minutes, add 4 minutes to the… Friday 3-4-16

Tabata Thursday Row (calories) Plate Burpees DB Snatch (45/25#) Box Jumps (24/20″) Complete a full tabata protocol at each station (8 rounds of 0:20 on, 0:10 off) before moving to the next station. One minute… Thursday 3-3-16

Open Gym 6-8am & 5-7pm Members are encouraged to make up a missed workout or get in extra work in skill, strength and/or conditioning. ***If you plan on doing 16.2 on Friday, today is a… Wednesday 3-2-16

Clean & Jerk Complex 1 Power Clean 1 Hang Squat Clean 1 Jerk (push or split) 15 minutes to work up to a heavy single in the complex. Compare to 2/12/16. ___ Fast Grace 30… Tuesday 3-1-16