10-9-2012

Update craziness!

Alright CFW peeps, listen up!  I’m gonna be throwing some pretty exciting info at you.  Ok, first off:

Next Saturday, October 20th, we will be holding a mini OLY meet.  If you do not know what OLY means, then you should probably come to learn yourself!  Everyone is welcome, and everyone can participate.  This is just for fun, hopefully to hit some new PRs, get some good instruction, and hang out and have fun.  Invite friends and family if you would like them to come see you lift some heavy stuff over your head!  We will be using the 12pm Saturday class time for this event, please be aware of this!!

This weekend, Sunday the 14th from 1:30pm-4:30pm specifically, we have been invited to come to a friendly competition at Next Level Fitness in Bay City.  If you have been wanting to try your hand at competing, or just showing off what you can do, then there is no better venue for you to start!  If you are interested, PLEASE TALK TO ME ASAP!  We need a team of at the minimum, 4 men and 4 women, or a maximum of 11 men and 11 women.  Make sure to talk to me ASAP so we can make sure that we can field a team!

That is all guys….Catch ya on the flip side!!

Lv1- Deadlift 5rm M.E.
         pull ups 3x max rep
 
Lv2- Snatch 3×2
         Press 3x[5@40%, 5@50%, 5@60%]
        Tabata dips/pushups
 
WOD- FRAN
             21-15-9
            thrusters 95/65
            pull ups
 
Midline- Reverse hyper ext. 3×10

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