Squat-Snatch-Row/Back Squat-1RM Press/CF Kids-JV & Varsity/No 5am or 6am

a-year-from-nowMonday January 2, 2017

REMINDER:No 5am, 6am or 7pm today. The schedule for today looks like this: 7am, 9am, 10am, 4pm, 5pm, 6pm. Sorry for the confusion.

CF Kids:JV(6-12 years)11:00-11:35am Varsity(13-17 years)11:45-12:45pm

WOD 21-15-9 Goblet Squats 70/53/35 Hanging KB Snatch 70/53/35 Cal Row

Skill/Strength: Back Squat 1x5@65% 1x3@70% 1x2@80% 1x1@85%

Strict Press Establish 1RM Strict Press 5-5-3-3-2-1

Warm Up: EMOM8 (2x each) Air Squats Push Ups Jumping Lunges Ring Rows

0700 Mercedes 27 9:43 Jess 27 8:07 Kate 27/20 10:13 Curtis RX 13:07 Shelby 53/27 8:54 Debbie 44 KB Swings 9:22 Jose 35/44 8:26 Mike F 53/35 8:05 Maria 18 8:40 Denis 44 10:11 Jennay 35 7:47 Jim N 27/53 9:32

0900 Bill 44-27 12:14 Sinker 53-44 8:17 John R 35 11:25 Matt C 44- 9:58 Peter 53 11:01 Vin 44 8:24 Tim B 53 35 11:18 Victor 35 8:09

1000 Dave 44-35 8:40 Mary 10 12:09 Dre 53-44 10:15 Kevin 53 9:29 Tim M 44 11:00 Tim (drop in) 53 9:50 Erin 35-27 9:50 JMRJR 44 9:33 Lynne 18 12:01 Julia 27 9:40 Isabel 27 8:54 Sam 20 10:16

4:00 Nick 70-35\9:35 Ron 53\9:52 Jeremy Rx 10:45 Christine 35-27\9:03 Lori 35-27\9:17 Tim 70-53\9:57 Leanne 9\13:45 Kristy 20\7:49 Tommy 53\8:38 Charlie Rx 12:20 Leslie 27\7:52 Kathy 27-18\10:49 Dawn 35-27\9:43

5:00 Katie 27\7:37 Jackie 35\10:11 Fred Rx 9:42 Ashley 27\7:44

6:00 Mike 20-15\13:56 Sam 27\8:05 Ed 53\7:56 Malopy Mod