2/23/2016

ANNOUNCEMENTS 

Upcoming local competitions:

4/23/2016 Spring Fling Throwdown - Co-ed partner comp @ CF Akylas -We've already got 2 teams going!
5/14/2016 2016 Spring Fling - CF Equity - 3 person same sex teams

2016 CrossFit Open! 
Five Weeks | Feb. 25 - March 28, 2016
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
More info and sign up here: The Open 
Did you sign up? Make sure to select CR10 CrossFit as your affiliate so we can validate your scores! 
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

15-20 DU

10 superman

5 Push Up to downdog W/ 5 sec hold

BUY IN

Row 15 Calories x 4
AFAP

Rest as needed

SKILL

Go Unbroken!

WOD

4 Rounds for time:
15 KBS 53/35

12 HRPU

9 Wall Balls 20/14

6 Sit up to stand

Comp Team:

70/53

HSPU 

CASH OUT

Ring Rows
3 sets x 6 reps

MOBILITY

Hamstring Strap

RESULTS