WOD 09-10-2013

Power Snatch 1-1-1-1-1-1-1

Row 500mx3 rest 3 minutes between each row.

Congratulations to the CFR race team for taking 3rd place at the Monkey C Monkey 5 K in Homewood over the weekend.

If you are interested in attending the CFR Team Competition as a spectator, be sure to sign the sign up sheet outside the office window. The cost to attend is $10. This will cover your food and beverage at the after party. Deadline to sign up will be Tuesday.
We are still looking for a few judges. Let me know if you are interested.


  1. Ah, my nemesis the power snatch…this is one of those workouts where I think, “Oooh, I really don’t want to do this, but Lord knows I need it given how not so great I am at that lift.”

  2. I wonder if I should this wod ? I have lifting class tonite ?

  3. Caroline,
    You are good to go on the WOD.
    It shouldn’t cause any problems.

  4. Please not that my drop has nothing to do with the lifting. I am on after school duty this evening and will be tending to the herd of cats (aka my kids).

  5. Deuce- why haven’t I received any before/after detox results from you???

    • I didnt do a very good job documenting my results. I am down 20lbs and kicked the diet coke but I have two days of journal so im ashamed of myself 🙂

      • You don’t have to have a journal to enter. Your submission can be whatever you want. Journal, before and after pics/ measurements, something written about your person journey during the detox, etc, etc

    • Im actually planning on giving it another go, maybe the whole 9 deal, but I have to restock the kitchen.