Workout of the Day (WOD)

Friday 5/15/15

Happy Friday. We have a lot going on, so make sure to continually check the White Board in the gym for updates.  There are a bunch of competitions coming up this summer and fun social events.  Here is a link where you can find some of the CF Competitions  http://www.nwcomps.com/  If you want to compete individual or on a team, they are a lot of fun and we really encourage people to try them out.

Some of us will be meeting at the Box Car for Trivia night on Sunday night.  It’s starts at 7pm, so show up a little early.  The trivia night is made up of teams of 6 and costs 2 dollars per person plus whatever you choose to drink.  Join the fun and meet some other CFIB'ers you may not have met in other classes.

This Saturday is Coach Beths  Birthday, there is BBQ information on the White Board in the gym.  And June 6th is Coach James and Rebecca’s going away WOD in the park and BBQ.  Mark it on your calendar.
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This is why the internet is a glorious thing and yet so bad at the same time.  Once something is on the internet, it's there forever.

In honor of the making of Zoolander 2, looky looky what I found to get you started on your weekend....A picture of Aaron and Joey oozing sexy, doing their best Blue Steel poses that they rocked a long long time ago.  If any of you have pictures with such awesomeness please send them to me so the world can see.

If these two could sing, Beth would have their boy band poster on her wall.

Aaron Vs. Joey, who would win the walk off

Strength/Skilil:
Newer athletes work on Snatch 1 rep at a time from the flower.  Power or Squat.

Seasoned with Snatch 5 sets of the following complex -
1 Power Snatch + 2 behind the neck snatch grip push press + 3 OH Squats

WOD:
10 Minute AMRAP
30 Double Unders
20 Med Ball OH Lunges (20/14)
15 Pull-Ups

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