Many of you know Dave Chiu, but several of you do not. For those that don’t, let me introduce you to our Olympic Weight Lifting coach. He coaches at WCFHQ Wednesday’s at 4:15 and 5:15 and Saturday’s for beginners at 8 and regular class at 9. we are lucky to have him teaching our coaches and members how to correctly, efficiently and effectively perform very technical Olympic Lifts as the Clean and Jerk and the Snatch. Dave is an expert Olympic Lifting coach and can help any coach/athlete into better movers in these two key llifts. Both lifts are very dynamic, being proficient in the Clean and Jerk and the Snatch can improve overall athletic performance. Dave has coached several competitors who are national and state champions and record holders. If you have not tried out a class with Coach Chiu you should get your butt in there. You would be amazed with how help it can be to improve your PR’s and WOD times!

15 / July / 2014 Tuesday

4 rounds for time:
200m row
:30 sec handstand hold
15 abmat situps

Rest 2 mins

3 rounds for time:
10 burpees (jump over bar)
1:00 min bridge

Rest 2 mins

For time:
100 push press (45/33)