Only a few days left to sign up for the early bird pricing of the weightlifting seminar. It is currently $110 for the Weightlifting Seminar with Charles Shipman. The day will be from 9am-4pm with a one hour break for lunch. Spots are filling up!
“Charles Shipman, affectionately known as Uncle Charles, will be at CFO on October 14th, 2017 for an Olympic Weightlifting Seminar. The cost is $125 ($110 if you sign up before October 1st) and the seminar will last all day Saturday. Expect to break down the lifts, lift heavy and learn a lot. Charles has coached at athletes at the national level for over a deacade in the youth, junior, collegiate, senior and masters division. Not only is he a coach, but also an athlete – He is the 2016 National Masters Silver medalist AND 2016 Pacific Weightlifting Association Masters Lifter of the Year. Not only does Charles coach national level weightlifting athletes, but he coaches many CrossFit athletes – of all levels. Charles has coached many CrossFit Games Regional athletes and is very experienced and knowledgable on how the lifts apply to CrossFit.
The skills you pick up in a session like this may help you PR that day. But you will learn tools and nuances of the lift that will lead to moving bigger weight more efficiently.”

Workout of the Day
Strength
Shoulder Press
10@55%
10@60%
7@65%
7@70%
3@75%
3@80%
Conditioning
10 Toes to Bar
1 Right Arm Power Snatch
1 Right Arm Push Press
1 Left Arm Power Snatch
1 Left Arm Push Press
10 Toes to Bar 
2 Right Arm Power Snatch
2 Right Arm Push Press
2 Left Arm Power Snatch
2 Left Arm Push Press
Each round up by 1 after 10 toes to bar. Finishing at the end of 5 Left Arm Push Presses.