W.O.D. and Skill Saturday 10/14/17


W.O.D. and Skill Saturday 10/14/17

***Typically our Olympic Lifting (Barbell) Class is the 2nd Saturday of each month, but this month will be moved to the 3rd Saturday, and our weekly skills class will be taking place this week.  Sorry for any inconvenience!


Conditioning WOD – 40 min cap


10 Rounds for time of…

6 Thrusters 155/95

7 Burpees

8 Knee to Elbows
9 Deadlifts 155/105

100m Run


Post total times!  If you don’t finish under the time cap, add one second per rep onto the cap.




CFR Skills Class  10 – 10:30AM


Split Jerk Video below


In this class you’ll be briefly covering the differences of the strict press, the push press, the push jerk, and then spending your time on the split jerk.

This movement is used typically after a heavy clean to get the weight above head the most efficient way possible, but can be practiced off the rack as well.

Much of the success of this lift relies on speed under the bar after an aggressive “dip and drive” and then a structured catch of the weight above head in the lunge position.