Ethan and Carolyn Lew had their baby! Hunter Alan Lew was born Friday 11/28 ~4am. Can't wait to see them all soon!

The 2014 CFWP Holiday Throwdown is this Saturday (12/6), 12pm-3pm! Details here. Sign-up here. No regular classes that morning in lieu of the Throwdown!

Strength

5x[1 Hang Power Snatch + 1 Hang Squat Snatch + 1 Squat Snatch]
Strict/weighted ring dips between sets

WOD

EMOM for 12 minutes (40 sec on, 20 sec off)

Min 1-4: 7 Power snatch, touch-and-go (you pick the weight) + ME Strict Ring Dips
Min 5-8: Row (for total calories)
Min 9-12: 12 Wall balls, 20#/14# + ME Grasshoppers