2/29/2016

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:

2 rds:
5 Push Ups
5 Pull Ups
5 Air Squats
then start Buy In

BUY IN

As a class take 10 min and hit some S2OH x 3-5 reps on the platform:
build up over your attempts

SKILL

how to climb the rope

WOD

3 Rounds
800m run
2x Rope climbs
10 Pike Press
15 Ring Dips
20 Burpee Box Jump Overs

comp team: HSPU

CASH OUT

rest/recover

MOBILITY

everything

RESULTS