Our friend Adrian is getting ready to head back down under, this is his last week with CFPC! Adrian we have really enjoyed having you around- you bring a great vibe to all the classes you attend and it was cool to see you improve so much over the last couple of months. We are going to miss having you around! Friday night we will be having a fun little social WOD to say "see you next year!" to Adrian. I have made reservations at The Cast Iron for afterword. I really like what The Cast Iron is trying to promote, all the food the serve there is local and raised with the least amount of intervention possible. We spend all most as much time watching what we put in our mouths as we do nerding out on CrossFit vids so its pretty cool to have a restaurant that supports our lifestyle. I encourage you all to give it a try. Changing the way people think about nutrition and lifestyle is not an easy task, we see this everyday while we try to defend CrossFit to the all the nay sayers. The Cast Iron is trying something new -they are trying to embody community by getting their ingredients from local organic sources , I think we now a thing about community at CFPC- give it a shot, you won't be disappointed!!
We will take the whole hour tomorrow to work on our Olympic lifting maxes for this cycle! Take your time get some good warm up sets in and then when you are ready 3 attempts at a max. You guys are all looking so strong so get after it!! I have cleared the PR board so lets get some numbers up there.
Prep
Row 1000m
Burgner warm up
3 position snatch x3 at each position Hold 5 sec in the receiving position
3 Position snatch x 3 at each position. Hold 5 sec in the hole
Strength/ WOD
"Olympic Total"
3 attempts at a max;
Snatch
Clean and Jerk
Recovery
500m row
Group stretch
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