Monday- looking for an event?

Monday April 16 (happy birthday Krista! 39😉)

i have signed up our gym for a pretty cool local event. If you are looking for something to be a part of that’s bigger than yourself, join me in doing the 6k event, raising funds and awareness for children in the Congo. As a special challenge we will be walking/running half the distance then picking up a bucket of water and walking/running the rest of the way. Feel free to carry a bucket in both hands. In any case I think it would be awesome if our small little gym could out participate some of the local churches that are involved. Invite a friend family member etc. check out the link and get signed up! Hope to see you there!

http://www.teamworldvision.org/team/CFL  

lift: 

20 Minutes to complete 

7 sets of

1 Power clean

1 hang squat clean 

1 Push or split jerk

Goal is to increase in weight while keeping good form. Work on full extension in your cleans, dropping quickly into a squat in the squat clean and being quick on dropping under the bar in your jerk.

wod: 

10 Minute Amrap

800 M run 

with remaining time complete as many

power clean to overhead 155/105

 

post wod: 

5 Minute cap to complete 

50 Burpees