3/21/2016

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
6/18/2016 Royal Ruckus - co-ed teams of 2. Register
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:
3 rds:
10 Broad Jumps
10 Ring Rows
20 Alt Lunges
20 DU
10 Push Ups
30 sec hollow hold

BUY IN

back squat
3 x 8 @ 65%
rest 2 min

SKILL

don't slow down, rest while moving

WOD

5 rft
8 ring dips
10 KBS 53/35
12 box jump overs
15 sit ups

CASH OUT

strict pull ups or work on MU
5 x 5

MOBILITY

roll quad

RESULTS