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Fri Oct 27
Friday Oct 27, 2017
  • Classes
    • 6am
    • 930am
    • 12pm
    • 300pm
    • 415pm
    • 530pm

Eric it's your birthday, happy birthday Eric!

Competition Class

Strength

Skills&Drills

OLYMPIC WEIGHTLIFTING
For time:
10, 8, 6, 4, 2 Snatch (full)
135/95, 155/105, 165/115, 185/125, 205/135
Rest as needed
10x1 @ 16/115 (perfect reps)

GYMNASTICS

STRICT C2B Pull-ups
"5 Sets of 70% of Strict C2B Best
- rest 90s-2min b/w efforts"
"*If 0, use spotter for 5x3 strict
or go to low bar"

Kipping/Butterfly C2B
"5x50%+2 of best set w/
1min rest between sets"
"*if 0, or still working on pull-ups,
do 7 sets of 5 perfect kip/btrfly pull-ups"

CORE

3 Rounds for Quality
10 Single Leg RDL ea (KB or DB)
10 Barbell Roll outs (from knees -
stay hollow)
30s Overhead DBL KB Hold 

MetCon

E3M15M

30s HS Hold
20m broad jumps
20m OH KB Lunge 53/35
*10m L, 10m R

3 Rounds for Time
25 KBS 53/35
50 Double Unders
25 Sit-ups

Coaches Notes

I've hijacked todays WOD post to give a special shout out to Coach, who turns a very young 36 today (Friday). Eric puts a lot of effort, thought and love into making CFCB a great place to be, workout and get better. He truly cares about you guys as family and is thankful everyday to have a place he loves to come to and people he loves to see. We will hijack the 4pm WOD and replace it with an "Eric" WOD. We will follow it up with some beers post WOD and he'd love to see you all.  If your able, join us for the following WOD at 4pm and let Coach know you think he's pretty great too.  I'll supply the beers. ~Christi

E3M15M

30s HS Hold or walks
20m broad jumps
20m OH KB Lunge 53/35
*10m L, 10m R

7RFT
12 Deadlifts (135/95, RX+ 185/125)

6 Shoulder to OH (135/95, RX+ 185/125)

3 Bar muscle ups

– Eric Barber

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