090806 – Thursday

090806 – Thursday

Wednesday’s WOD:


Clean. 1-1-1-1-1. Find 1RM for your workout.


Take 60% of your 1RM Clean.


Power Cleans/ 100 Meter Sprint

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(Do 10 Power Cleans at 60% of your 1 Rep Max then sprint 100 meters then do 9….repeat until 1 Rep!)

Great job Wednesday on working the quick and explosive Olympic Lifts everyone. Also big ups to Josh B (Superman) for hitting 275# Stefan for getting 255# up and for a bunch of our ladies finally breaking the 100# clean barrier! Fantastic!

IMG_0399Yeah that’s right…Esther is out in front of the boys with Mike on her back….CFNH girls ROCK!

IMG_0406Down about 40 or 50# through a ton of hard work makes Greg nailing this awesome handstand that much better!
See you all Thursday!!!