10.26.12

Guess what we just got in the mail???

…GIFT CERTIFICATES!! Just in time & perfect for the holiday season that is rapidly approaching! Snag one for the friend/spouse/relative that wants to come in, then you can show off your skills!

CFW Gift Certificates

SWOD:
Level 1: Power Snatch 5×3
Chin-Ups 3 Rep Max
Level 2: Every 40 seconds for 6 minutes: 
1 Power Clean, 1 Hang Clean (Full Squat), 1 jerk @ 70%
Dead Lift 3@70%, 3@80%, 3+@90%
WOD:
For Time:
1-Minute Max effort KB Swings
3 Rounds: (@50% of Clean & Jerk)
12 Dead Lifts
9 Hang Power Cleans
6 Push Jerk
1-Minute Max effort KB Swings

Midline: Leg Lifts 3×5 in all 3 directions

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