Dawn demonstrates the set up for the Snatch. Our first two Thursday Oly Classes have had over 20 attendees. We appreciate the enthusiasm. Let us know what you liked and more importantly, what we can do to make nexts week's class even better.

Clean High Pull  2 – 2 – 2 – 2 – 2 – 2 – 2 – 2
Weighted Pull Ups  5 – 5 – 5 – 5 – 5
GHD Plate Twists 15 – 15 – 15 – 15(15lbs/10lbs)   

For time…
20 Sledge Strikes / arm  (16lbs Hammer)
400m Sandbag Run (50lbs bag)
10 Sledge Strikes /arm
800m Sandbag Run

     The Clean High Pull develops the 1st pull, transition (double knee bend), and 2nd pull of the clean.  The momentum is placed on the bar through an agressive extension of the knees and hips.  Keep the bar close and allow the elbows to go high and outside.  There is no attempt to pull yourself, or dip, under the barbell at the top. 
The Clean High Pull Vid Demo

GHD Plate Twist Vid Demo

10 thoughts on “

  1. Ereka B says:

    Good Morning CFW! Thanks morning crew for making my day better.
    I got a speeding ticket this morning (on my way to CFW) and need the name of a good Pender county attorney to call.. If anyone has any suggestions that would be great!

  2. Sensei says:

    in local news today: Caleb Martin was kidnapped and made to give his CFW board shorts to a 6’5″ ninja.

    OH MY GOD WHERE DO I GET MINE!!!?!?!?!?!!!!!!!!!!!!!!!!!??????????????????

  3. Shawn K says:

    Ereka, my brother used Harold Pollock for a major accident he was in. Not sure if he does speeding ticket stuff… but I’m sure he’d be able to provide a reference if he doesn’t

    Maria… send me that recipe rsknowles@gmail.com

  4. Lil D says:

    My brother got a ticket going through Hampstead a little while back. I’ll try to get in touch with him (he’s in Japan) and see who he used. He got a pretty good deal. I’ll get back to you.

  5. t. says:

    Shorts are a mess… there were only 4 pair we could keep. The rest are going back. Hopefully we’ll get replacements soon.

    6 am Oly class is being considered.

Comments are closed.