4/1/2016 - April Fools?

ANNOUNCEMENTS 

Upcoming local competitions:
4/23/2016 Spring Fling Throwdown - CF Akylas -We've got 2 teams going!
5/14/2016 2016 Spring Fling - CF Equity - 3 person same sex teams
6/11/2016 Bear Down on Addiction - CF Bear - M/M or F/F teams
6/18/2016 Royal Ruckus - co-ed teams of 2. Register
8/6-8/7 2nd Annual Bridgetport Barbell Club Classic - Anyone interested in a weightlifting meet?

Custom CR10 Leaderboard here! CR10 CrossFit Open

WARM UP

5 rds:
30 Jumping Jack
10 Alt Lunges
1 Wall Walk

BUY IN

3 Rounds Alternating between
10 BB Roll outs
30 sec HS hold

SKILL

Have ~1 min of rest after every round

WOD

Every 5 minutes for 25 min:
200m run
20 OH lunge steps 35/15
10 burpees
50 DU

comp team: 45/25

CASH OUT

n/a

MOBILITY

Everything

3/31/2016

ANNOUNCEMENTS 

Upcoming local competitions:
4/23/2016 Spring Fling Throwdown - CF Akylas -We've got 2 teams going!
5/14/2016 2016 Spring Fling - CF Equity - 3 person same sex teams
6/11/2016 Bear Down on Addiction - CF Bear - M/M or F/F teams
6/18/2016 Royal Ruckus - co-ed teams of 2. Register
8/6-8/7 2nd Annual Bridgetport Barbell Club Classic - Anyone interested in a weightlifting meet?

Custom CR10 Leaderboard here: CR10 CrossFit Open

WARM UP

20 Good Mornings
20 Air Squats
15 Push Ups
15 Superman
10 Alt Lunges
10 Ring or Box Dips

BUY IN

Front Squat
2x6 @ 65%
2x4 @ 70%
Rest 2 min

SKILL

Brace your core at the top of front squat before descent.

WOD

4 RFT
6 Ring pull ups
12 Sit ups
18 KB SDHP 53/35

comp team:3 MU instead of ring pu

CASH OUT

Run 435m x 4
Rest as needed between rounds

MOBILITY

Hip Flexors

3/30/2016

ANNOUNCEMENTS 

Upcoming local competitions:
4/23/2016 Spring Fling Throwdown - CF Akylas -We've got 2 teams going!
5/14/2016 2016 Spring Fling - CF Equity - 3 person same sex teams
6/11/2016 Bear Down on Addiction - CF Bear - M/M or F/F teams
6/18/2016 Royal Ruckus - co-ed teams of 2. Register
8/6-8/7 2nd Annual Bridgetport Barbell Club Classic - Anyone interested in a weightlifting meet?

Custom CR10 Leaderboard here: CR10 CrossFit Open

WARM UP

2 rds
10 HC BB Thrusters
8 Ring rows

BUY IN

Strict Press
3x8 ahap
rest 1 min

SKILL

Your strength will go before your heart rate becomes a limiting factor. Pace so you don't get too fatigued.

WOD

14 min AMRAP
12 pike press
9 pull ups
24 double KB lunges

comp team: strict HSPU/C2B

CASH OUT

Use rest of class to find a heavy snatch (any kind) on platform or with pound pads

MOBILITY

Shoulders and lats with bands

3/29/2016

ANNOUNCEMENTS 

Upcoming local competitions:
4/23/2016 Spring Fling Throwdown - CF Akylas -We've got 2 teams going!
5/14/2016 2016 Spring Fling - CF Equity - 3 person same sex teams
6/11/2016 Bear Down on Addiction - CF Bear - M/M or F/F teams
6/18/2016 Royal Ruckus - co-ed teams of 2. Register
8/6-8/7 2nd Annual Bridgetport Barbell Club Classic - Anyone interested in a weightlifting meet?

Custom CR10 Leaderboard here: CR10 CrossFit Open

WARM UP

3 rds

8 sit ups

10 jumping squat jacks

24' inch worm

BUY IN

Back Squat
3x6 @ 70%
2x4 @ 75%
rest ~ 2min

SKILL

Keep one pace.

WOD

For Time:
50 knees to midline
40 lunge with foot in rings
30 Ring dips
20 burpee broad jumps
10 alt KB snatch 35/18

comp team: TTB/alt pistols/5 MU at the end

CASH OUT

N/A

MOBILITY

Everything

3/28/2016

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
6/11/2016 Bear Down on Addiction - CF Bear - M/M or F/F teams
6/18/2016 Royal Ruckus - co-ed teams of 2. Register
8/6-8/7 2nd Annual Bridgetport Barbell Club Classic - Anyone interested in a weightlifting meet?

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

WARM UP

3 rds
12 Alt Box Step Ups 24/20
8 Push Up to Downdog
:20 sec hollow hold

BUY IN

Row or Assault bike
1 min on 1 min off
5 rds

SKILL

if you cant keep up with the rx reps, scale them down!!

WOD

12 min emotm
min 1: 10 box jumps
min 2: 12 walballs
min 3: 20 KBS 53/35

comp team: 15 wallballs

CASH OUT

snatch grip rdl
3 x 6 80% 1rm snatch
place barbell in rack - set it low

MOBILITY

quad and hs roll

3/25/2016 - 16.5

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
6/11/2016 Bear Down on Addiction - CF Bear - M/M or F/F teams
6/18/2016 Royal Ruckus - co-ed teams of 2. Register
8/6-8/7 2nd Annual Bridgetport Barbell Club Classic - Anyone interested in a weightlifting meet?

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/

WARM UP

1 min assault bike
1 min rower
45 sec assault bike
45 sec rower
30 sec assault bike
30 sec row

increase intensity as time gets lower, need to prime HR

BUY IN

6-4-2
thrusters
burpees

SKILL

pace of burpee

WOD

21-18-15-12-9-6-3 reps for time of:
Thrusters
Bar facing Burpees

Men use 65 lb.
Women use 45 lb.

CASH OUT

none

MOBILITY

quads

PAST RESULTS

3/24/2016

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
6/11/2016 Bear Down on Addiction - CF Bear - M/M or F/F teams
6/18/2016 Royal Ruckus - co-ed teams of 2. Register
8/6-8/7 2nd Annual Bridgetport Barbell Club Classic - Anyone interested in a weightlifting meet?

2016 CrossFit Open! - ONE WEEK LEFT!
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/

WARM UP

General movement warm up (pass through, air squats, good mornings, etc)
then:
1 min of cardio (row,run, assault bike)

2 rds:
20 Lunge Steps
10 Burpees

BUY IN

Rope Climbs

5-8 attempts

SKILL

Get at least 4 rounds

WOD

15 min AMRAP
335m run
10 wall balls 20/14
7 TTB
5 Ring Push ups

CASH OUT

Extra mobility

MOBILITY

Alllllllllllll the mobility

RESULTS

3/22/2016

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
6/11/2016 Bear Down on Addiction - CF Bear - M/M or F/F teams
6/18/2016 Royal Ruckus - co-ed teams of 2. Register
8/6-8/7 2nd Annual Bridgetport Barbell Club Classic - Anyone interested in a weightlifting meet?

2016 CrossFit Open! - ONE WEEK LEFT!
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/

WARM UP 

General movement warm up (pass through, air squats, good mornings, etc)
then:
1 min of cardio (row,run, assault bike)
then:

BUY IN

Thrusters on platform

3x8

Start at 75/55 and build 

SKILL

Do thruster reps fast, practice going heavy for friday



WOD

21-15-9-6-3

Pike Press

Goblet Squats 53/35

Burpees 

Comp team: strict HSPU, 70/53

CASH OUT

Row with a partner for max calories
4 rds of 1 min on - alternating

MOBILITY

KB hip flexors

RESULTS

3/23/2016

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
6/11/2016 Bear Down on Addiction - CF Bear - M/M or F/F teams
6/18/2016 Royal Ruckus - co-ed teams of 2. Register
8/6-8/7 2nd Annual Bridgetport Barbell Club Classic - Anyone interested in a weightlifting meet?

2016 CrossFit Open! - ONE WEEK LEFT!
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/

WARM UP 

General movement warm up (pass through, air squats, good mornings, etc)
then:
1 min of cardio (row,run, assault bike)
then:

3 rft:

5 Hang cleans 45/35

7 BB Strict Press 45/35

9 BB row 45/35

BUY IN 
 
Front Squat
3x8 @ 60%
rest 2min

SKILL

Scale to finish in 2:15-2:30

WOD

Every 3 min for 12 minutes
25 DU
10 double KB deadlift
10 pull ups
3 wall walks 

CASH OUT

On platform
Practice finding a heavy OHS from the floor

MOBILITY  

Hamstring BB Smash

RESULTS

3/21/2016

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
6/11/2016 Bear Down on Addiction - CF Bear - M/M or F/F teams
6/18/2016 Royal Ruckus - co-ed teams of 2. Register
8/6-8/7 2nd Annual Bridgetport Barbell Club Classic - Anyone interested in a weightlifting meet?

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/

WARM UP 

General movement warm up (pass through, air squats, good mornings, etc)
then:
1 min of cardio (row,run, assault bike)
then:
3 rds:
10 Broad Jumps
10 Ring Rows
20 Alt Lunges
20 DU
10 Push Ups
30 sec hollow hold

BUY IN

back squat
3 x 8 @ 65%
rest 2 min

SKILL

don't slow down, rest while moving

WOD

5 rft
8 ring dips
10 KBS 53/35
12 box jump overs
15 sit ups

CASH OUT

strict pull ups or work on MU
5 x 5

MOBILITY

roll quad

RESULTS

3/18/2016 - 16.4

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
6/11/2016 Bear Down on Addiction - CF Bear - M/M or F/F teams

Save the Date!
6/18/2016 Royal Ruckus - co-ed teams of 2. Registration opens 3/18
8/6-8/7 2nd Annual Bridgetport Barbell Club Classic - Anyone interested in a weightlifting meet?

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/

WARM UP 

General movement warm up (pass through, air squats, good mornings, etc)
then:
1 min of cardio (row,run, assault bike)
then:
4 rds

5 - 45# RDL
5 - Push Ups
5 - Wallballs
8 - PVC Good Morning
8 - Cal Row

BUY IN

Warm up to deadlift weight, and choose order in which you will go on platform.

SKILL

Choosing your sets for all exercises in this chipper

WOD

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts 135/95
55 wall-ball shots 20/10
55 calorie row
55 hand release push-ups

CASH OUT

Run or Assault Bike

MOBILITY

Everything

RESULTS

3/17/2016

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
6/11/2016 Bear Down on Addiction - CF Bear - M/M or F/F teams

Save the Date!
6/18/2016 Royal Ruckus - co-ed teams of 2. Registration opens 3/18
8/6-8/7 2nd Annual Bridgetport Barbell Club Classic - Anyone interested in a weightlifting meet?

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/

WARM UP 

General movement warm up (pass through, air squats, good mornings, etc)
then:
1 min of cardio (row,run, assault bike)
then:
3 rounds
10 box jumps
12 mountain climbers
15 ring rows

BUY IN

Run 1 long + 1 short

x 2 rounds

Rest as needed

SKILL

Buy in, WOD, and cash out can be done in any order

WOD

"Jackie"
For Time:
1000m Row
50 Thrusters 45/35
30 Pull ups

CASH OUT

5 min AMRAP
20 DU 
8 Burpees

MOBILITY

Everything

RESULTS

3/16/2016

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
6/11/2016 Bear Down on Addiction - CF Bear - M/M or F/F teams

Save the Date!
6/18/2016 Royal Ruckus - co-ed teams of 2. Registration opens 3/18
8/6-8/7 2nd Annual Bridgetport Barbell Club Classic - Anyone interested in a weightlifting meet?

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/

WARM UP 

General movement warm up (pass through, air squats, good mornings, etc)
then:
1 min of cardio (row,run, assault bike)
then:
3 rounds
10 box jumps
12 mountain climbers
15 ring rows

BUY IN

*ON PLATFORM*

Deadlift 4 x 6 reps

70-80% 1RM

SKILL

Deadlift could be coming up in the open this week - get comfortable with it

WOD

8 rounds

6 pull ups

200m run

5 Pike Press

10 KBS 53/35

comp team: 6 C2B, 5 HSPU, 70/53

CASH OUT

N/A

MOBILITY

Banded lat stretch

RESULTS

3/15/2016

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
6/11/2016 Bear Down on Addiction - CF Bear - M/M or F/F teams

Save the Date!
6/18/2016 Royal Ruckus - co-ed teams of 2. Registration opens 3/18
8/6-8/7 2nd Annual Bridgetport Barbell Club Classic - Anyone interested in a weightlifting meet?

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/

WARM UP 

General movement warm up (pass through, air squats, good mornings, etc)
then:
1 min of cardio (row,run, assault bike)
20 Good Mornings
20 Air Squats
15 Push Ups
15 Superman
10 Alt Lunges
10 Ring Dips

BUY IN

Back Squat
4x8 reps @ 65% 1RM

SKILL

It's been awhile since we've squatted, go lighter if needed...and don't drop the F#/<ing weights!

WOD

12 min AMRAP

25 DU

10 Box Jumps

15 Burpees

20 single leg lunge/split squat with foot in ring

comp team: 50 DU/20 alt pistols

CASH OUT

3x max reps UB

thrusters at 75/45

MOBILITY

Quad smash with barbell

RESULTS

3/14/2016

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

WARM UP 

General movement warm up (pass through, air squats, good mornings, etc)

then:

1 min of cardio (row,run, assault bike)
20 Good Mornings
20 Air Squats
15 Push Ups
15 Superman
10 Alt Lunges
10 Ring Dips

BUY IN

"Spagnolo Bday Special Buy In"

Take 15 min as a class and take turns trying to find 1RM 
Bear Complex on platform!

*we are looking for a full 7 rounds of (power clean+ front squat + s2oh + back squat + s2oh) without letting go

SKILL

How to hold on through the complex

WOD

"Farewell to Fernando"

*hopefully you like this WOD for your last one!

3 rds
10 goblet squats 53/35
12 TTB/Knees to midline
24 jumping lunges
36 sit ups

comp team (70 kb)

CASH OUT

N/A

MOBILITY

Couch Stretch

RESULTS

3/11/2016 - 16.3

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

WARM UP 

General movement warm up (pass through, air squats, good mornings, etc)

then:

1 min of assault bike

then:

3 rds

10 burpees

5 pull ups

BUY IN

Row 500m

rest 1 min

row 300m

rest 1 min

row 150m

rest until recovered

increase intensity as the distance gets shorter

SKILL

jumping chest to bar

WOD

Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches 45/35
5 jumping chest-to-bar pull-ups

CASH OUT

n/a

MOBILITY

everything

RESULTS

3/10/2016

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

WARM UP 

General movement warm up (pass through, air squats, good mornings, etc)
then:
1 min of assault bike
then:

48' high knees

48' butt kicks

48' lunge

48' inch worm

48' karaoke 

48' straight leg march

BUY IN

3 Rounds

8 Box Jump overs

20 DU

rest 30 seconds

SKILL

Pacing - try to keep same pace or get faster for each run

WOD

For time:

Run 1 mile

rest 1:1

run 800m 

rest 1:1

run 435m

CASH OUT

on platform for BB work
any kind

MOBILITY

everything

RESULTS

3/9/2016

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

WARM UP 

General movement warm up (pass through, air squats, good mornings, etc)

then:

1 min of assault bike

then:

1 min of assault bike
then:


3-5 rds of Cindy

BUY IN

2 rounds 

335m farmers carry with 2 KB

SKILL

Enjoy the weather!

WOD

3 rounds

435m run

20 Wallballs 20/14

10 pull ups

5 ring dips

CASH OUT

on platform for BB work
any kind

MOBILITY

everything

RESULTS