13 February 2014

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WEATHER UPDATE:  Since the weather forecast is calling for snow to start again around 4 or 5 p.m. and into the night, we will be canceling all evening classes at CFL and CFK on Thursday, 13 February.  For anyone interested and/or nearby, we will have an open gym at CF Kingstowne today from 2 to 4 p.m. today only.  This will not be a formal class, come in and do a make-up WOD or work on skills/strength.  Please only come if you are comfortable driving, otherwise please stay home and stay warm!

WEATHER POLICY:  Just a reminder that we follow the Office of Personnel Management (OPM) closure schedule.  If the Federal Government is closed tomorrow due to the snow storm then classes will be closed tomorrow.  If they are on a 2-hour delay then the early a.m. classes (0500, 0600, and 0700) will be cancelled.  As always, please be sure to check back in the afternoon for any possible changes should the weather clear.   You can check the status of the Government Closure at www.opm.gov.  There is also a free app that you can download for quick reference.   Please be safe out there.

STRENGTH:

Clean & Jerk

 

WOD:

10-1 HSPU

1-10 DEAD LIFT (Rx: BW; S:  75%BW)

 

CORE:

Plank Holds (5 Minutes) (45/25)