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Monday, 7-1-2013

30
Jun

Monday, 7-1-2013

4th of July Schedule:
We will have two classes on Thursday to celebrate Independence Day – 9:00am and 10:00am.  No other classes that day.
We will find a fun Hero WOD to celebrate on Thursday as well!
 
Yoga tonight 5:00-5:30pm!
 
Workout of the Day
For time:
1000m Row
75 Sit ups
50 Burpees
25 Slam balls 50/40
 
NEW 8-WEEK OLYMPIC LIFTING CYCLES START TODAY!!  We have also updated the CF Whiteboard for the Oly program so that you can post each lift individually.  Please post to the CF Whiteboard if you are in this program!!  This is how your coaches will keep tabs on your progress.  See Josh for more details on these programs.
Olympic Lifting – General Program
3-Position Snatch (floor, below knee, above knee) – 60%, 65%, 70% x 4 sets
Snatch Pull – 90% (of Sn) x 3 x 2, 95% x 3 x 2
Back Squat – 70% x 5 x 5
Push Press – 70% x 5 x 5Olympic Lifting – Advanced Program
Back Squat – 60%x4, 70%x4, 75% x 4 x 3
Snatch – 60%x4, 70%x4, 75% x 3 x 3
Clean &Jerk – 60% x (3+1), 70% x (3+1), 75% x (3+1) x 3
Snatch Deadlift – 85% x 4 x 4
Shoulder Press – 4 x 5

 
Namaste.

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