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Countdown To Liftoff

8
Aug

Countdown To Liftoff

“Intro to MovNat” Workshop THIS Saturday from 12-2!

Register here (free for all CFD regulars)

WOD for Thursday 080912Click Here For Today’s Schedule
Snatch
Establish 1RM
–Rest–
10-9-8-7-6-5-4-3-2-1 Reps For Time:
Power Clean (135/95)
Box Jumps (24/20)
Ball Slam (30/20)

Post Snatch Loads and Workout Time to Comments
For the Snatch, take 20-25 minutes to warm up and set a 1RM for the day.  You should work up to the heaviest weight that you know you can get, which is probably more like 98% of your true 1RM.  It’s ok to leave something in the tank for next time.  All reps should be received in a full overhead squat.  Don’t forget to put your PRs up on the PR BOARD!

For the conditioning workout, do not rebound off the floor on your box jumps.  Jump up and step off.  Be sure to hit a solid rack position on each power clean…no reverse curls.

Come Saturday to learn the basics of stuff like this
[youtube]http://www.youtube.com/watch?v=bsJRzoj7ke4[/youtube]

Welcome Living Social Voucher Holders!

Workouts are by appointment only.

Please make sure you email us to arrange for your visits.

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