3/18/2016 - 16.4

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)
then:
4 rds

5 - 45# RDL
5 - Push Ups
5 - Wallballs
8 - PVC Good Morning
8 - Cal Row

BUY IN

Warm up to deadlift weight, and choose order in which you will go on platform.

SKILL

Choosing your sets for all exercises in this chipper

WOD

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts 135/95
55 wall-ball shots 20/10
55 calorie row
55 hand release push-ups

CASH OUT

Run or Assault Bike

MOBILITY

Everything

RESULTS