3/7/2016

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:

Complete in a circuit 3x
40 sec work / 20 sec rest
Air Squats
Alt Lunges
Back Ext (superman)
Plank

BUY IN

#J-Nasty Belated Birthday Buy In-

Triple Tabata - Alt each exercise for the all 12 minutes (exercise 1, exer 2, exer 3 , exer 1...)
1) Jason's choice
2) Jason's choice
3) Jason's choice

SKILL

Work with coach on BB movement efficieny

WOD

5 rds
12 KBS 53/35
18 HRPU
50 DU

CASH OUT

on platform for BB work
any kind

MOBILITY

everything

RESULTS