08.26.2015

ANNOUNCEMENTS: 
-Next Tuesday Sept 1st CFNH will be closed during all PM classes in order to attend CrossFit night and perform a Demo WOD at the Fisher Cats game. More details to come but plan to join us we want to bring a large crowd!
-Our August Bring-A-Friend/Free Intro Class will take place this Saturday August 29th at 10:30am. Open gym will take place 9-10:30am.
-Our September on-ramp will begin Thursday September 3rd at 6:00pm.

Warm-up Drills
I. Run 400m
II. 6:00 Dynamic Mobility
25ft Duck Walkt
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Pike Walk
25ft Lateral Lunges
III. Mobility

Impact/Focus #1: Snatch 1RM
Against 20:00 clock athletes will work to establish a new 1-rep max Snatch. Warm up with 3 sets x 3 reps (recommended).

Snatch 1-1-1-1-1

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Impact/Focus #2: Clean & Jerk 1RM
Against 20:00 clock athletes will work to establish a new 1-rep max Clean & Jerk. Warm up with 3 sets x 3 reps (recommended).

Clean & Jerk 1-1-1-1-1

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WOD
5-10:00 Metabolic Conditioning