WOD Sat 3-2-13
March 1, 2013
WOD Tue 3-5-13
March 4, 2013

WOD Mon 3-4-13



The February ‘CFM 101’ Class:  Welcome to the Group Classes!

Warmup: Arm & Hip DROM, followed by 3 rounds of the following: 5 burpees, 5 pullups, 10 pushups, 15 squats

Stretch the deep squat position and wrist range of motion.

Skill/Strength work: 20 min working to achieve a max weight 3-rep squat clean

Cashout- 30 cleans (115/85), 30 TTB

Cooldown with a 500m row and stretch.  Document your 3-rep clean weight on your benchmark log. (you may have to put in an additional line for cleans)