Wednesday 10.12.2016

Stoked to be working with this company! If Farm-to-Table weighed and measured meals sound like something you'd be interested in trying, you get two free meals to sample! Message Samples@macronu.com  - tell them you're from CFE and  get your noms on!

Announcements: 
October 28 - Halloween WOD!
November 19 - CFE Turkey Throwdown!!

Weightlifting Wednesday

1a.  Hang Snatch
15:00 to hit a heavy single

 1b. Overhead Squat/Snatch Balance*
15:00 to hit a heavy Double
*this is a case by case basis - if you are able to perform snatch balance under load, get it. If not, stick to controlled and deliberate OHS.

2. Snatch Pulls
5x3 @ 110% 1RM Snatch

3. Conditioning
12 x :30/:15 Intervals of:
1. Airdyne
2. Double Unders
3. KB Snatch, alternating arms (53/35)
(4 rounds per station)