Our benchmark WOD for Saturday, August 3rd will be a CFDR Olympic lifting competition. If you have thought about competing this is a great way to dip your toe in the water and try it out among friends (and without a singlet). Each athlete will have three opportunities to complete a successful snatch then a clean and jerk and we will run it similar to the CrossFit Total. We will be holding all athletes to USAW standards during this event. That means no press outs on your jerks or snatches. We want to see some clean lifts and some awesome PRs.

We are giving everyone a heads up on this so you can begin preparing now. We will continue to work skill work for the clean and jerk, and snatch into the programming so that you are ready to participate. All skill levels are welcome.

Check out three of our youth athletes who competed in the Capital City Open this year. All three girls qualified to compete in Nationals this year. Great job girls!

[media width=”800″ height=”600″ link=http://www.youtube.com/embed/KV1YRLBwsmk]

Workout of the Day
7 rounds of:
5 BB Roll-outs
Max handstand hold
10 Ring Rows
*score = longest handstand hold

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