3/25/2016 - 16.5

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

1 min assault bike
1 min rower
45 sec assault bike
45 sec rower
30 sec assault bike
30 sec row

increase intensity as time gets lower, need to prime HR

BUY IN

6-4-2
thrusters
burpees

SKILL

pace of burpee

WOD

21-18-15-12-9-6-3 reps for time of:
Thrusters
Bar facing Burpees

Men use 65 lb.
Women use 45 lb.

CASH OUT

none

MOBILITY

quads

PAST RESULTS