This is the week of Thanksgiving – so it’s a shortened week.  We will have normal hours on Monday and Tuesday.  On Wednesday we will do a Hero workout at 5:30a, 9a and 5:30p.  CFO will be closed Thanksgiving.  CFO will be open for 1 workout only at 10am on Friday.  Finally, we will be closed on Saturday and Sunday.
We will start a simple Olympic weightlifting progression that will carry us to Christmas.  It will be very simple – 3 sets of 2 on the Clean and Jerk and the Snatch once week.  The idea will be to lift heavy enough to work on speed, efficieny and technique, but not heavy that there are breakdowns.  Stick to the percentages and refine your movement.
For the doubles on the lifts – it’s not a “touch and go.”  You can hang onto the bar, but ensure a perfect set up each time.  If you drop, reset quickly.
Franniversary Workout Click here to register
“Tag Team”
Partner Style – Complete the work anyway you choose – one partner works – the other rests.  You must tag your partner in.
RX
AMRAP 15
50 Doubleunders
25 Shoulder to Overhead 75/55
10 Chest to Bar Pullups
Scaled
AMRAP 10
25 Shoulder to Overhead 75/55
25 Kettlebell Swings 53/35
 

Workout of the Day
Strength/Skill
Snatch, Any Style
3 sets of 2, 65%
Take 10 minutes to warm up, and perform 2 reps at the top of 2 minutes
Conditioning
8 RFT
10 Alternating DB Snatch 50/35
12 Box Jumps 24/20