Deadlift  3, 3, 2, 2, 1, 1

Olympic Lift:

Snatch - Work up to heavy single @ 80%-90% of 1RM.


4 DB Deadlift  35#/25#

6 DB Hang Power Cleans 

8 DB Thrusters

18 Box Jumps  30"/24"

5 times.

Post loads or time.

Coaching Tips:  Choose one of the above disciplines to work on.  Warm up properly prior to any max load lifts.  While doing the snatch, work on consistency and don't feel as though you must go for a PR. 

NOTE: CFEC's Christmas Party is Saturday December 11.  You should have received an invitation through e-mail by now. If not, please contact us and we'll see to it you get an invite.  RSVP as soon as possible. It promises to be just as good as last year's.  Make plans to attend.

The girls making the most of bonding time at the pull up bars.  By the smile on Teshina's face, that must have been some joke someone told.  Oh wait… she's always smiling during the workouts.  Hey, there may be a lesson here for the rest of us.  Maybe if we smile in the midst of the pain, it won't seem so bad.  Give it a try and report back to me.