10/15/201910/15/2019 by Joanne and Lance

October 16th, 2019

CFK Member Peter decided to pay us a surprise visit in the middle of a golf game. Thanks for swinging by:)

Today’s WOD

AMRAP: Power Clean, Air Squat, Double Under

AMRAP 15
7 Power cleans 185/135
30 Air squat
50 Double unders

Squat Clean 10×1

10 Minutes to Establish Immediately following AMRAP

Squat Clean for load:
#1: 1 rep
#2: 1 rep
#3: 1 rep
#4: 1 rep
#5: 1 rep
#6: 1 rep
#7: 1 rep
#8: 1 rep
#9: 1 rep
#10: 1 rep

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Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.

~Greg Glassman

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CFK Member Peter decided to pay us a surprise visit in the middle of a golf game. Thanks for swinging by:)

Today’s WOD

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