Caitlin looking strong at the bottom of a snatch.
WOD
ROMIK
- SMR: quads/glutes
- pigeon 2 min/side
- OHS hold 1 min
Strength/skill
- snatch 3-3-3-3-3; rest as needed
MetCon
8 Tabata rounds of each:
- sled push, for distance (sled + 90/50)
rest 3 min
- push press, for reps (95/65)
rest 3 min
- double-unders, for reps
Post results and thoughts to comments.
Snatch Print Article 
L-pullups anyone?
Happy Halloween!
**Reminder: No Fundamentals class or open gym tonight from 7-8. Back to regular schedule tomorrow.
WOD
ROMIK
- wall of death 2 min/side
- OHS hold 1 min
Strength/skill
- Snatch 1-1-1-1-1... 20 min; rest as needed
*and if you practiced snatch in the Oly lifting class yesterday, great! Do it again today and build on that progress.
MetCon
"Fight Gone Bad... for time"
3 rounds, each for time:
- 25 Wall ball (20/14, 10ft/9ft)
- 25 SDHP (75/53)
- 25 box hops (24"/20")
- 25 push press (75/53)
- 25 calorie row
*rest 1 min bt rounds
Post results and thoughts to comments.
Snatch Print Article 
A little peek into Frank and Melissa's big night. Congrats you guys! It was awesome!
9am Oly class WOD
- Snatch high pull 3-3-3-3
- Snatch 1-1-1-1...
Post results and thoughts to comments.
Snatch Print Article 
New sweatshirts and tees are in! Get 'em while they last!
*C.A.T. rest day
Class WOD
ROMIK focus
- pigeon 2 min/side
Strength/skill
- snatch 1-1-1-1... for 20 min; rest as needed.
MetCon
For time:
- 500m row (sub 1:38/1:59)
- 50 reps bench press ("close" shoulder width grip, 155/85)
- 1200m run
- 50 pushups
- 500m row (no time requirement on this one)
Post results and thoughts to comments.
Snatch Print Article 
Ben Hinkle showing us what happens when you relax during a clean. Right before you catch a clean, you MUST be AGGRESSIVE with the elbows (pointing them straight ahead very quickly) and hold your CORE as STRONG as you can. On this lift Ben was very quick with his elbows but lazy with his core and was not prepared to brace the load on his shoulders. The load fell forward causing him to shift his weight to his toes and eventually lose a lift that he was very capable of completing. - Coach Matt
WOD
ROMIK
- "Big 3" + front rack & overhead reach stretches + torture ball on upper back/shoulders
Strength/Power
- Snatch 1-1-1-1... for 20 min; rest as needed bt attempts. Post loads to comments.
MetCon
"Filthy Finisher"
For time:
- 50 back extensions
- 50 wall ball shots (20/14 to 10ft)
- 50 burpees
- 50 double-unders
Compare to March 15 (C.A.T. DD) or March 18 (class WOD) 2010
Post results and thoughts to comments.
CFC Benchmarks, Snatch Print Article