Workout Of The Day

Tuesday, October 13, 2015

Snatch skill work
10 - 15 min of:
Snatch Grip Deadlift to extension
Snatch Grip Push Press


10min AMRAP

12 Back Squat 96/65
10 Overhead Squat 95/65
8 Toes to Bar

~ Use the Snatch grip push press to transition from the back squat to the overhead squat

~ Goal is for 8 unbroken toes to bar however it is still RX'd if rounds are broken up.  

Coach Kare's Rowing Clinic is this Sunday, October 18 at 12:30pm.  Sign up on the bulletin board at the gym!


Team Pink and Helen Meets Grace! In honor of Breast Cancer Awareness month, we are hosting another event supporting Barbells for Boobs!

Grab a partner, find yourself something pink to wear, donate to support B4B's mission to help fund mammograms for women and men! Please see the fundraising page and make a donation to the CFNWT team or create your own page in our team and reach out to everyone you can! I set a team goal to raise $500 this year! I know we can do it!

Barbells for Boobs Mission: A 501(c)3 non-profit organization dedicated to the early detection of breast cancer, with an emphasis on women under the age of 40 and men. Inspired by athletes everywhere, local communities come together, fundraise, and help us detect potentially life threatening breast cancer occurrences.

Everyone Has A RIGHT To Know.

When: Friday, October 30th
~ Doors open: 4:30pm 
~ Heats start: approx. 5:30pm
~ Chuys Social immediately following
~ Sign up sheet is on the bulletin board (please write legibly). Please specify your partner or if you are looking for a partner and the weights/sclae you wish to use. If you and your partner need different weights, that's totally fine as long as we have enough equipment. 
(The 3:00pm, 4:15pm, and 5:30pm classes are canceled that day only.)

Helen Meets Grace: For Total Time
3 Rounds 
400m Run (both partners run)
21 Kettlebell Swings 53/35 (split reps)
12 Pull Ups (split reps)
Immediately after
30 Clean & Jerks (split reps)