2/26/2016

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! 
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
10 box step ups
8 push ups
6 air squats
4 ring rows

BUY IN

Row or Run to get your HR up for a few minutes

SKILL

Keep your pace!!!!!

WOD

"16.1"

20 min AMRAP:

25ft front rack lunge 45/35
8 burpees over the bar
25ft front rack lunge 45/35
8 jumping pull ups

CASH OUT

rest/recover

MOBILITY

everything

RESULTS