This week's WODs
Group A) 4x3 +2.5 Lbs (small increase from 4/29)
Clean Up - 1x10
Group B) 4x5 +2.5 Lbs (small increase rom 4/29)
Clean Up - 1x10
Group c) 4x8 +2.5 Lb
10 Swings (55/35)
10 CTD Push Ups
15 Swings (75/55)
15 Ring Push Ups
1 Clean & Jerk
*You will most likely have to partner up on the MetCon with one person at each station and then switching. There might be some down time, but you'll probably be thankful for it...
Oly Lift Strength Work
1- Three Position Clean - 5x1x 80% (Tall, Knee, Floor)
2- Snatch Shrug Pulls - 3x5x85%
3- Back Extension - 3x15
CFC Strengthg & Conditioning - Cycle 6, Week 1 - Baseline/Recovery
Memorial Day Team WOD!!!
10 AM Class ONLY today!!
Get to CFC, get your workout in and then you can go barbecue and drink!!
El Dorado Hills CF Competition
Dudes - Shane Lyle is lookig for some female competitors who want to take part in the upcoming OMGames at EDHCF on June 20th. It is a team event (2men, 2women) with RX and Novice categories. Let's sack up and represent the Black and Red Machine!! We have a handful of male athletes in both categories and could make some crazy powerhouse teams, so let's get on it!
Hit Shane and/or I up if you are interested and we can work on getting teams together and entered before it fills up. Please make sure you can commit 110% if you say you want a spot!!
Elk Grove Grinder Competition
On June 27th, CrossFit 916 will be hosting the Grinder again. This is a 2 person/same sex team event. It's a blast and we've always had good showings there. Grab a partner and get registered so we can represent!!