Congratulations to the following GBC athletes who lifted in the East Coast Classic Weightlifting meet in Lancaster this past weekend.  Very proud of all of you.

Sam Slaff – Gold medal in the 69kg weight class with a 110lb Snatch and 150lb Clean and Jerk.  Sam was also sick and she still claimed the gold.

Jeannee Robinson – Silver medal in the 75+kg weight class with a 114lb Snatch and a 138lb Clean and Jerk.  This was Jeannee's first meet.

Bob Smith – Silver medal in the 105kg weight class with a 198lb Snatch and a 264lb Clean and Jerk.

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Download CFG Training 5-6-5-11 2013

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DAILY TRAINING

MEBB

Clean

5,5,5,3,3,3

2nd Strength – 5pm and 6pm

Hang Snatch

Work up to 80% x 2 x 5 sets

WOD

"Cluster 1"

AMRAP in 8 minutes:

2 Hang Power Clean

4 Front Squats

6 Push Jerks

Use 65% of your 3 rep max clean from the MEBB