February 10, 2016

Announcement:
Over the next few weeks most of our coaches will be traveling.  To accommodate the following dates have been modified:

12-15 FEB (Presidents Day Weekend) - No Coach Led Classes
16 FEB (Family Day) - 1730 Open gym (Coach present, but will be doing the WOD)
19 FEB: Normal Class, Gym Closes at 2000
20 FEB: Gym Closed for Power Lifting Meet - No Coach Led Class, Swim WOD will be posted. 

WODs will be posted and any announcements will be made here or on FB.  Thanks for your understanding!

ELEMENTS CLASS:  27FEB at 0800, if you have anyone interested in joining SCF please have them contact samuraicrossfit@gmail.com.


Strength/Skill
7 x 3 Power Snatch
-Touch and Go Reps
-70-75% of 1rm Power Snatch


MetCon
For Time
30 Back Squats (135/95)*
800m Run
30 Bar Facing Burpees

 *Bar Starts on the Ground

Compare time to 30 December 2015