WOD 10/30/17

Here are some house keeping items for the week:
1) TODAY (Monday) will be our CFM Kids Halloween WOD. One class only at 4:30pm!! Come dressed up and get some cool prizes!

2) Tuesday will be the annual CFM Halloween WOD. Come in your costume (but be prepared to squat!). The best costume in each class will be given some CFM Swag 🙂

3) Tuesday also starts our new back squat cycle – using our most recent 1RM, we will use percentages for the next 8 weeks to get stronger!

Strength:
8×1 Power Snatch + Hang Squat Snatch

Conditioning
For Time:
12-9-6
Burpee Over Bar
Power Snatch (95/65)
directly into…
12-9-6
Burpee Over Bar
Clean and Jerks (95/65)

One thought on “WOD 10/30/17

  1. CEAER 14:03*
    DAN H 7:15 RX
    ALEXA 10:00 RX+
    LUIS S 11:00 RX
    DAN V 8:20 RX
    KATHY 11:36*
    MICHELLE 12:20*
    MARI 11:55*

    HARLEY 12:58 RX
    JULIE 8:35 RX
    DEWAYNE 13:07*
    BRIAN 9″16 RX
    RITU 19:53 RX
    PAUL
    LAUREN 12:15*
    ALICIA 12:30*
    DANNY
    GRACE
    CHRISTAL
    SAIRA 12:50*

    RAQUEL 10:39*
    JEN 11:53 RX
    CLIEEN
    MERCI 13:50*
    AMANDA 11:23*
    MONI 11:18*
    KEITH 8:27 RX
    JACOB 14:20 RX
    SEAN 11:27*

    ANTHONY 7:38 RX
    HOLLY 8:17RX
    BECCA 9:04 RX
    JOHN 10:10 RX
    CHRIS C 12:12 RX+
    SUE 11:31 RX
    VANESSA 13:46*
    DIXIE 12:21*
    KELSEY 12:20*
    PAUL 13:10 RX
    LINDA 9:19*
    CHRISSA
    MICHELLE 11:04*
    JEREMY 9:04 RX

    DOMINIQUE 8:28 RX
    DEMARIS 8:15 RX
    LOU
    CAM 9;53 RX
    RICH 9:04 RX
    RON 13:25 RX
    DAVIN 13:40 *
    RUGER 11:34*
    AARON 14:40 RX
    TONY 14:52 RX
    SHAWN 10:04 RX
    BEA 15:18 RX
    ASHELY 12:14 RX
    MISSY 10:34 RX
    GINA 13:02*
    ROSA 15:35*
    KATELYN 12:23*
    ERIC B 10:48*

    ERIC A 8:57 RX
    AMY P 10:42 RX
    ASH 11:14*
    YESSENIA 10:29 RX
    JUDY O 12:03*
    EMILY B 16:03*
    BETH N 10:22 RX
    SAM 15:05 *
    ARTHUR G 8:32 *

    SAM 11:08 RX
    BELINDA 13:11 RX
    ALEJANDRA 14:11 RX
    SERENA 16:00*
    GABBY 12:16 RX
    FRITO 11:27 RX
    JULIAN 12:35 RX
    CARLOS 14:00 RX
    YING 14:02 RX
    DANA 11:27 *
    SHANNON 11:33*
    VERONICA 14:05*
    HERMY 13:24 RX
    DAN 9:38 *
    CHRIS P 13 18*
    CRYSTAL 14:00*
    RICH 12:48*
    JUAN 11:27 RX

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