August 9

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Bring a Friend Day Saturday class times 0800 and 0915

2nd Annual CF2.2 Bike Ride starting at 1030 at the gym, shirts are in at the fort desk you can pick yours up. Don’t have a bike no worries, you can drive and meet us at each location, schedule and timeline will be posted at the gym. Support vehicle will also be trailing us.

RX: 20 min. Max Power Clean and Max Power Snatch. Then, 3 Rounds For Time of 1min Handstand holdand 400m Backwards run. 

Gold:  20 min. 3 Rep Max Power Clean and Max Power Snatch. Then, 3 Rounds For Time of 1min Handstand Hold and 400m Backwards run.

Silver:  5×5 Power Clean and Power Snatch. Then, 3 Rounds For Time of 1min Handstand Hold and 400m Backwards run.

Post wod : 3 x 50 BF Situps

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2 Responses to August 9

  1. Brad says:

    6:00 amCompetitor workout with Jaye 25:ish
    8:00am regular class
    PC-120k pr since I can’t remember the last time we did this
    PS-90k PR by 3k since the kilo open and no press out which made me the happiest.
    WOD 10 burpee/20 kbs 70#/1 minute airdyne sprint.

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