This Saturday we are hosting an amazing event, the American Weightlifting Federation National Championships. The AWF is a new federation for weightlifting that is headed by Jon North and his wife Jessica North. They are two of the best lifters in the world, Jon having won a National Championship in 2011 and competed for the USA in the Pan Am Games. I am lucky enough to call them friends and sit on the board of directors for the AWF which is why we are hosting this event.

While it won’t be as rigorous as volunteering for a CF competition we need some people to just help with changing weights and generally hanging out. This is crucial to making this event run smoothly. We will be providing food as usual and a ton of entertainment. If you want to see someone snatch 375# and clean and jerk north of 450# then come on by Saturday, help out, or just watch!

THURSDAY

Strength : Bench Press
6-6-6-6

WOD: 4 Rounds
15 Walking Lunges
15 KB Swings 53/35
15 Thruster 45/35

The Program

With us being closed on Saturday you can use today as optional active recovery. You will be allowed to do this in class.

1. EMOM 20m
O: Airdyne/Row 10 Cal Sprint
E: 10 Clapping Pushups
then EMOM 20m
O: 10 Box Jumps 30/24
E: 3 Deadlift, increasing staying at 8/10 intensity

2. 8 TGU (each side) working up in weight w KB or DB