11/07/2016 Open Bar BBC Begins TODAY!

Don't forget CFS Open Bar begins this Monday, November 7th!! Contact Jorden for further info! (209) 768-6265. Mon 6:30PM Wed 1PM and Fri 6:30PM. Cost is $60 for current CFS members and $80 for non members for the 6 week cycle.

CrossFit Sonora “OPEN BAR” barbell club begins today!!  Open Bar will be led by CF-L1, USA Weightlifting certified, Jorden Woodworth. Open Bar will consist of 6 week cycles of strength, accessory work, and the Oly lifts; cleans, jerks and snatches. Cost is $60 per cycle for CFS members and $80 per cycle for non-CFS members. First cycle will include the official limited edition CFS Open Bar Barbell Club T-shirt! Sessions will be approximately 90 minutes and will include the warmup, oly variations, strength and accessory work. The goal will be to develop power and speed under the bar.

Open Bar Schedule

Mondays 6:30p

Wednesdays 1:00p

Fridays 6:30p

Programming will be posted to a private Facebook page so that you can come in to complete the session during any Open Gym time if you are unable to make it for the regular BBC times. For questions, contact Jorden at 209-768-6265.

SWOD:

work up to a heavy 3 rep max TNG (touch n go) deadlift (10 min time cap)

then drop to 85-90% of that weight and complete 3 reps EMOM for 8 minutes

WOD:

100 wall balls (20/14#)

at the top of each minute perform 3 deadlifts at the working weight of the SWOD.

Accessory work:

4 sets

At the top of the first min…

1-2 weighted pull ups

the second min…

30 seconds of max reps strict pullups

the third min…

20 OH plate lunges (45/25#)

 

 

 

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