Tuesday, January 21, 2014

CF Performace


Here’s a quick rundown of the advantages of the power snatch:

• The power snatch requires greater control of an object moving in space.

• The power snatch is the safest of the Olympic lifts because of the lighter load used, thus less stress on the tendons and ligaments.

• The power snatch requires more coordination than the power clean, so introducing the power clean first isn’t a bad idea. It also develops coordination better than most other exercises.

• The power snatch really relies on the full triple extension (ankles, knees, hips) which has a great transfer to many athletic movements.

• The power snatch builds confidence for the power clean and the jerk.

• The power snatch is probably the most motivating exercise to do. When done right it feels effortless, not to mention that it’s very satisfying to lift a load straight over your head.


EMOM x 10

3 Power Snatch


For Time:

400m Run

15 Burpees

Rest 60 Seconds

2 Rounds of:

15 Push press 95/65

15 T2B

Rest 60 Seconds

2 Rounds of:

 12 Front Rack Walking Lunges 95/65

10 Box Jumps 24/20

Rx+ 25 Burpees to 6″ target, 115/75

15 Min Cap


CF Fitness

Hang Power Snatch Intro



5 x 5


Amrap 12 Min

200m Run

6 HPS 75/45

Team Paleo Challenge Week 2 updates!


We are simplifying our membership rates. After March 1 the 1 year and 6 month paid in full options will no longer be available. You will still be able to sign up for this before March 1. After that we will offer autodraft and punch cards only.

LOCKERS!! We have decided to keep the lockers. They will be for rent $12/month or $100 paid in full for a year. We will provide the lock and combo. Let the front desk know if you want one and we will get it set up.