12.3

     Beginning Saturday, September 6th, Steve Miller will be back at CFOKC for a regular Olympic Lifting class. The class will take place every other Saturday from 11AM to 12PM. The cost is $20. This is a pay as you go class. Come when you can. Take advantage! If there is enough interest, we will try to get him on Sundays the alternating weeks. This class will be open to all CFOKC members, not just competitors. We encourage you to be there at 11AM and stay for our Comp Team WOD at noon. Happy lifting!

SQUAT
     Back Squat
         1 x 5 @ 60%, 1 x 5 @ 70%, 2 x 5 @ 75%
     Front Squat
          1 x 5 @ 65%, 1 x 5 @ 70%, 1 x 5 @ 75%

CLASS WOD
     Four Rounds for Time...
          21 KB Swings
          15 HSPU

COMP WOD
     EotherMOM for 16 Min
          Even: 150M Sprint Row
          Odd:  25M Sled Pull (135/90)