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WOD

Training for Thursday, May 11th

Strength/Skill Ring Dips 5 Sets (sub-max reps) with 1:30 rest Workout of the Day 5 RFT 10 Power Snatches 75/55 (Comp 95/65) 10 Overhead Squats 40 Double Unders Cool Down

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Training for Wednesday, May 10th

Strength/Skill 1-Arm DB Strict Press Sets of 10, Climbing in weight as able for 15:00 Workout of the Day 7:00 AMRAP 12 Deadlifts 135/95 (Comp 185/125) 12 Wall Balls 20/14

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Training for Tuesday, May 9th

Strength/Skill 3-Position Squat Clean (High Hang, Low Hang, Floor) 15:00 to work on form and technique No heavier than 75% of your 1RM Workout of the Day Every 3:00 for

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Training for Monday, May 8th

Strength/Skill Lawnmower Pulls Sets of 12, Climbing in weight as able for 15:00 Workout of the Day 3 RFT 100 Air Squats 400m Run Cool Down Foam Roll Quads then

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Training for Saturday, May 6th

7:30 West Side Comp is On! Workouts at the Bottom! Every Saturday at 9:00 is Community Day! Workout of the Day With a Partner For Time 50 Synchro KB Swings 10

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Training for Friday, May 5th

Strength/Skill Dumbbell Bench Press Sets of 8, Climbing in weight as able for 16:00 Workout of the Day 9:00 AMRAP 2-4-6-8-10…. Box Jumps 24/20 DB Snatches 40/30 (Comp 50/35) 1-DB

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Training for Thursday, May 4th

Strength/Skill Practice and Instruction on today’s movements: Squat Clean Thrusters and Toes to Bar Workout of the Day 6:00 AMRAP; 3:00 Rest 5:00 AMRAP; 2:00 Rest 4:00 AMRAP; 1:00 Rest

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Training for Wednesday, May 3rd

Strength/Skill 3 Position Squat Snatch (High Hang, Low Hang, Floor) 15:00 to work on form and technique No heavier than 75% of your 1RM Workout of the Day 3 RFT

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CFWS May Member of the Month: Aaron Jackson!

It’s May!! And that means it’s time for our next Member of the Month! Aaron joined the gym in January and hasn’t looked back. He crushed his way through Foundations,

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Training for Tuesday, May 2nd

Strength/Skill Back Rack Lunges 15:00, performing sets of 10 reps on one leg at a time. *all 10 reps on left leg before beginning lunges with the right leg Workout

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