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