ANNOUNCEMENTS
Upcoming local competitions:
4/23/2016 Spring Fling Throwdown - CF Akylas -We've got 2 teams going! SOLD OUT!
5/14/2016 2016 Spring Fling - CF Equity - 3 person same sex teams
2016 CrossFit Open!
16.1: Feb. 25 - 29
16.2: March 3 - 7
16.3: March 10 - 14
16.4 March 17 - 21
16.5 March 24 - 28
Custom CR10 Leaderboard here! CR10 CrossFit Open
CF Open WODs can be done Friday nights at CF Reconstructed or during Open Gym Saturday (Sunday Open Gym times TBA)
*If anyone is interested in logging their workouts for free online, try this: (creating a username is required) http://www.wodfollow.com/tenants/419/tracks/451/weekof?date=2016-02-21
4/23/2016 Spring Fling Throwdown - CF Akylas -We've got 2 teams going! SOLD OUT!
5/14/2016 2016 Spring Fling - CF Equity - 3 person same sex teams
2016 CrossFit Open!
16.2: March 3 - 7
16.3: March 10 - 14
16.4 March 17 - 21
16.5 March 24 - 28
Custom CR10 Leaderboard here! CR10 CrossFit Open
CF Open WODs can be done Friday nights at CF Reconstructed or during Open Gym Saturday (Sunday Open Gym times TBA)
*If anyone is interested in logging their workouts for free online, try this: (creating a username is required) http://www.wodfollow.com/tenants/419/tracks/451/weekof?date=2016-02-21
WARM UP
General movement warm up (pass through, air squats, good mornings, etc)
then:
1 min of assault bikeGeneral movement warm up (pass through, air squats, good mornings, etc)
then:
then:
2 rounds48' bear crawl
48' lunge
row 250m
2 wall walks
then start Buy In
BUY IN
As a class:
10 minutes to hit 3-5 cleans on the platform
As a class:
10 minutes to hit 3-5 cleans on the platform
Build up over your attempts
SKILL
Pace yourself to go unbroken on the wall balls
Pace yourself to go unbroken on the wall balls
WOD
5 rounds for time:
5 rounds for time:
50 DU
200m Run
20 Wall Ball
CASH OUT
rest/recover
MOBILITYeverything
RESULTS
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