3/15/2016

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
6/11/2016 Bear Down on Addiction - CF Bear - M/M or F/F teams

Save the Date!
6/18/2016 Royal Ruckus - co-ed teams of 2. Registration opens 3/18
8/6-8/7 2nd Annual Bridgetport Barbell Club Classic - Anyone interested in a weightlifting meet?

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/

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

Back Squat
4x8 reps @ 65% 1RM

SKILL

It's been awhile since we've squatted, go lighter if needed...and don't drop the F#/<ing weights!

WOD

12 min AMRAP

25 DU

10 Box Jumps

15 Burpees

20 single leg lunge/split squat with foot in ring

comp team: 50 DU/20 alt pistols

CASH OUT

3x max reps UB

thrusters at 75/45

MOBILITY

Quad smash with barbell

RESULTS