Wilkes Weightlifting will be here Sunday for a full day Olympic Weightlifting Seminar!  Spaces still available!  Click here for more info

WOD for Friday 031612 — Click Here For Today’s Schedule
Power Clean
5-5-5-3-3-3
–Rest–
5 Rounds For Time:
10 Power Clean (135/95)
10 Burpees 

Post Power Clean Loads and Workout Time to Comments
For the strength segment, work up to a heavy set of 3 power cleans.  Reset each rep before pulling from the floor!  If you are not comfortable going from the floor, work from one of the hang positions.

For the conditioning workout, reset each Power Clean from the floor.  No touch and go reps.  Jump to a height 6″ above your outstretched arm for the Burpees.       

OPEN GYM tonight at 6pm!

CF Open WOD 12.4 Instructions and Demo
[youtube]http://www.youtube.com/watch?v=lMJYvetSHvk[/youtube]

We will be doing the CF Open WOD 12.4 Saturday morning at 9 and 10am.  If you are competing in the Open and don’t come at this time you must arrange a time with Dave or Sarah Glass to get your score validated.