The CFF crew hanging out and warming up the runners at The Great Pumpkin Run this past Saturday. 

The CFF crew hanging out and warming up the runners at The Great Pumpkin Run this past Saturday. 

TODAY'S W.O.D:

A. Deadlift 1RM. 10 minute cap. 
*Compare to 09/26/17.

B. EMOM 30 minutes:
Deadlift x 2 reps
@ 80% of 1RM or LTBD,
parallel grip only

C. Strength 101 @ 6PM:
"Snatch Complex"
7 sets of: 1 Snatch deadlift + 1 Hang power Snatch + 1 Overhead Squat + 1 Hang Squat Snatch.
This sequence equals 1 set. Do not set barbell done until 7 sets are completed, not even to re-grip. 5 total rounds. Increase load. 3 minute rests.
*Compare to 10/19/16.

Post load for part A, part B and part C to Members Area or comments. 

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