Friday, October 26, 2012

2012-10-247973
We are closed this weekend for a CF Kids seminar, the last until late Nov.  

Workout of the Day

Before Class or In Warm up:
Attempt strict a chest to bar pull-up, no kip.  If you can do them, do 5.  If cannot do one, use a box, jump up to chest to bar position, hold 3 sec at chest to bar, then lower slowly.  Repeat 5 times.

Strength:
In 15 minutes, work up to a heavy clean and jerk double

Conditioning:
3 Rounds for time:
10 clean and jerks 135/95 lbs
3 rope climbs

Erin Cafaro, 2 time Olympic Gold Medalist in rowing, may be familiar from her numerous appearances in the CrossFit Journal.  Erin will be in town Saturday for an event at the Georgia Tech Crew Boathouse, 975 Riverside Road, Roswell GA 30076.  Erin will speak about how CrossFit helped her make the Olympic team, and her training & nutrition.  There will be a WOD involving C2 rowers, technique instruction, and a luncheon.  Time is 9-12 PM.  RSVP to [email protected] $5 for students, $15 for everyone else if you're gonna eat.

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