3/23/2016

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! - ONE WEEK LEFT!
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 rft:

5 Hang cleans 45/35

7 BB Strict Press 45/35

9 BB row 45/35

BUY IN 
 
Front Squat
3x8 @ 60%
rest 2min

SKILL

Scale to finish in 2:15-2:30

WOD

Every 3 min for 12 minutes
25 DU
10 double KB deadlift
10 pull ups
3 wall walks 

CASH OUT

On platform
Practice finding a heavy OHS from the floor

MOBILITY  

Hamstring BB Smash

RESULTS