Tuesday

Chris during the Catapult Clinic with Coach McCauley

Getting some help from Angela, one of the awesome coaches helping that day!

Snatch Complex
5 sets-work up to a heavy unbroken set
1 set equals all of the following:
Power Snatch +
From Knees: Squat Snatch +
High Hang Squat Snatch+
OHS

10 min AMRAP:
8 Plyo Push Ups with 45# plate
40 Double Unders
200m Sprint

LURONGERS: Don't forget to turn your journal into me on Wed!

THURSDAY: COSTUME WOD CONTEST!!! Come and WOD in your best costume, we will have prizes for the best costume in each class and also one overall best costume winner that will win 1/2 their next month of membership!

SATURDAY 9AM ONLY. NO OPEN GYM

If you can get to Gangs of MidAtlantic this weekend come support the CFU crew! We have 12 going on Saturday and 4 on Sunday! It's at CrossFit Williamsburg which is about a 45-60 min drive, not TOO far :)