
WOD 6/2/10
5 Rounds
10 DB Split Snatches -5 per side (55/35)
200m Sprint
15 Wall Ball (20/14)
20 Double Unders
A real treat!
We are starting our next On Ramp on June 7th, at 7 PM. This will be a new shortened version, 2 weeks in length. If you or someone you know is interested in joining, contact Allison ASAP to reserve a spot with payment.
Don't forget, CFC now sells VS Olympic Weightlifting shoes, Advocare nutritional supplements and Progenex Supplements. If you are interested in purchasing any of the aforementioned items at better-than-store rates, please contact Ian or Allison!
We will be expanding our marketplace soon to include t-shirts, clothing, and other hard to find training and recovery equipment!


This is Lidia Valentin from Spain. I love these pictures as they capture the moment of full triple extension. She has created upward momentum on the bar using the violent opening of her hips up and slightly back. Her arms are straight, meaning the legs and hips are doing the work until the bar reaches it's upward apex. The slight layback will cause the bar to travel in an upsidedown "J" so it lands over her midline and on top of the shoudlers as she fires the elbows forward by rotating around the bar and pulls herself under the bar a split second after these pix were taken. Thos are two separate pictures but you'll notice they pretty much look exaclty the same - that's amazing consistency through practice.
Oh yeah, this clean is about 250+ Lbs.... Yup, your "man card" has just been taken by Lidia....
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from the mountain"
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http://www.youtube.com/watch?v=gG82FnZx9dk" Posted in WOD 1/13/12
http://www.youtube.com/watch?v=JKb1IeovH60" Posted in WOD 1/12/12