August 29

Apologize for the late notice, but due to some last minute scheduling issues, there will be no coach led class today.  Below are some suggested METCONs if you choose to go into the gym.  If not...sleep in, get out the gym, and enjoy your weekend!!!

One of the Girls:
5 rounds
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats
Rest 3 Minutes

12min AMRAP 
12 box jumps (24/20)
6 Thrusters (95/65)
6 Bar Facing Burpees

CF Weightlifting:
1) Snatch: 10 rounds – Every 90 seconds, complete:
-1x snatch (80-90% 1 RM)
2) Clean and jerk: 10 rounds – Every 2 minutes, complete:
-1x clean and jerk (80-90% 1 RM)
3) Front squat: Work up to a 5 RM
*For the snatch and clean and jerk, all 10 singles must be down in the 80-90% range. Your call on the exact %, but warm up sets below 80% do not count towards the reps. For the front squats, you should be warm from the cleans, so establish a 5 RM in as few sets as possible.

Every Minute on the Minute:
1 Power Clean + 1 Hang Power Clean + 2 Front Squat (135/95)
3 Bar Facing Burpees
Min 1-4 2 Front Squats
Min 5-6 4 Front Squats
Min 7-8 6 Front Squats
Min 9-10 8 Front Squats 

-Please join us for Rosanna's going away party! It will be held at the natatorium on Sunday August 30th from 3:30-5:30. It's a potluck so bring your favorite dish to share and your swimsuits!!! Hope everyone can make it.