WODs 4.4.16 - 4.8.16 - Olympic Lifting Camp This Saturday and Sunday at CFJ19

We had a super awesome time on Spring break and hope you did too. It was a much needed after a super intense but awesome open season.  Thanks again to our entire membership for being so supportive and great to work with.  We learned a ton and are ready to start preparing now for next year.   "The price of victory is high but so are the rewards" - Paul Bear Bryant

Now we are moving into a strength phase of our program. This is most athletes favorite part of the season. The magic happens in that squat rack and that is where we will be. If you struggle with mobility in the squat that will slowly get better as we work to get you in a better position.

This coming weekend April 9 and 10 we will be hosting an Olympic Weight Lifting Camp at CFJ19. This is a great opportunity to get better at the Olympic Lifts in the areas that you need the most work. We teach the lifts on a regular basis but rarely have the opportunity to focus for most of a day.  This is a one day camp help two days.  For more info click the button.

Monday

Back Squat to a 1RM

Row 1000m for time

Rest 3 min

Row 1000m for time

Tuesday

Bench Press to a 1RM

For time:

Diane

21-15-9

DL 225/155

HSPU

Wednesday

Run 1 mile for time

50 GHD for time  - (If you have been out for a while or new use discretion on this. Talk to your coach)

ME Hollow Hold for time

Thursday

Find a 1RM Front Squat

With a 13 min cap

40 Squat Cleans 135/95

40 STO 135/95

40 Squat Snatch 135/95

Remember this is just a test of ones capacity with the barbell

Friday

1xME Pullups

Fran

21-15-9

Thrusters 95/65

Pullups