5/21/13- Gwen

15, 12, 9 of
clean and jerk

*pick 1 weight must be unbroken touch and go on all lifts. May rest as long as needed between sets

Time Cap = 25 min to get all the work done
Post weight and time to comments

D&D a force to be reckon with!
Dillon N 65# & Dlyan F 60#
I'm proud of you guys!

5/20/13- Gift and a Curse

Sharon

1 mile run 
100 bench presses (40% of 1 RM) every time you rack the weight 15 air squats 
1 mile run

Time Cap= 35 min
Post weights and time to comments

*Kipping class this Saturday at 9:15 am....Who's in?

Coaches Corner:
Molly C PR-ing!

5/19/13- Open Gym

Ricky Y.- BDD, I got more thigh than you!

5/18/13- Wrecking-ball

BDD showing some thighs

21-18-15-12-9-6-3
KBS 53/35
Pullups

*Post time and weights to comments

GOOD LUCK CMC-ers! Post your time and place

5/17/13- Fusion

LaRynn- Yeah Grass Burpees!

4 rounds for time: time individually
400m run, 25 air squats, 15 TTB
1 min rest between rds

Post time to comments

With the warmer weather moving in......what's your favorite outdoor activity?

GOOD LUCK CMC-ers!

5/16/13- Barbell on the Clock

Lora S. (Dirty Girl Run)

20 min on the clock
5 min to establish 1RM snatch (power or squat)
5 min to establish 2RM Back squat (may use rack)
5 min to establish 3RM Push press (may use rack)
5 min to establish 5RM Deadlift

Post weights and PR's to comments!

Who's running the CMC? Who's on you team? Team Name?

Who's going to beat this person?

5/15/13- Lynnette

Chris W.

Lynnette
5 rounds
Max consecutive reps
Hang squat clean 115/75
Dips
rest 2 minutes following dips

*Time Cap= 30 min
Post reps and total time to comments

*What's your favorite Vegatable? Would you be willing to pot it and bring it to Scratch's Garden?

Who's ready for the CMC pit?