01.11.13 Hang Cleans

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Announcements: The CFS 6 week Nutrition Challenge has arrived and will begin on Monday 1/14 through 2/25 which will take us right into the CF open.  We will be holding a Q&A session this Saturday 1/12 at 12pm to review all details of the challenge. Mandatory weigh ins and before pictures will also be taken during this time. (These will be kept private). To attend this session and receive a packet, each participant will have to buy in for $25 with a chance to win a free month’s membership at CFS as well as further prizes. Info packets will be distributed upon arrival. This will be an in depth lecture on scoring and rules followed by a Q&A session.  All who are interested in entering please sign up on Mindbody prior to attending. Click here to register! EVERYONE is encouraged to sign up and participate!!! Note:  Sign up for the Challenge even if you can’t make the Info Session!!

Warmup: Stretch

Strength: Hang Cleans  5×3 – Work up to 3RM

WOD:  For time

21-15-9

  • Air Squats
  • Pushups

1 Minute Rest

21-15-9

  • Pullups
  • Abmat Situps