Sunday 9/22

“Strength does not come from physical capacity. It comes from an indomitable will.” –Mahatma Gandhi

  • snatch complex (halting snatch DL + below-knee hang snatch + OHS) @50-60% x1 x8
  • clean complex (power clean + 2 front squats + high hang clean) @50-60% x1 x8
  • prowler sprints — 5 sets: 20m out (low), 20m back (high) (25#s/45#s)

ANNOUNCEMENTS:
1. Gym potluck TONIGHT at 6pm following the Nutrition Challenge at 5pm. Bring (Paleo-friendly) food, mingle, and eat!

2. Please fill out the gym survey so we can provide you with the best service possible. Yes, this also applies to Strength Only members. Help us help you!

3. OLY MEET! Sign up here for the Old Dominion Classic, a USAW sanctioned weightlifting meet at Crossfit RVA on (Sunday) November 10! It is a fabulous opportunity to test your lifts on the platform in a fun and friendly environment. No, you don’t have to wear a singlet, but wearing one *will* make you lift better (scientific fact). Are you good enough to compete? No doubt about it. Let’s go in force and show them what C’ville Strength is about.

Yes, you ought to compete. Yes, we will guide you through each step of the way. All you have to do is (sign up,) show up and lift.

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