Hey CF C-ville members! We have an awesome new group on Facebook, so please request to join here: CF C-ville Members Group. We will use this group as a forum and it will allow us to better connect and communicate upcoming events, things going on at the gym, comps, etc.

WOD
Level 1
3 Rounds for Total Time:
- Run x 250m
- Hang Power Snatch x 6*
- V-Up x 12
- Rest 2 Minutes
Notes: Consider subbing dumbbell snatch (5 reps/side)
Level 2
5 Rounds for Total Time:
- Run x 250m
- Power Snatch x 6 (135/95)
- Toe to Bar x 12
- Rest 2 Minutes
Notes: Scale reps on toe to bar if needed to maintain consistent output. Sub 300m row if necessary for run.
13:03 (65#, v-ups; 2:37, 2:35, 2:40, 2:36, 2:35… improvement on rounds 4&5 due to the implementation of heavy metal music…thanks Lauren!)
12:58 w/ 60# SN. Otherwise, rx
14:11 @89#, 20# V-Ups
Recovery WOD after Wednesday, my shoulders will never be the same 🙁