3/28/2016

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

WARM UP

3 rds
12 Alt Box Step Ups 24/20
8 Push Up to Downdog
:20 sec hollow hold

BUY IN

Row or Assault bike
1 min on 1 min off
5 rds

SKILL

if you cant keep up with the rx reps, scale them down!!

WOD

12 min emotm
min 1: 10 box jumps
min 2: 12 walballs
min 3: 20 KBS 53/35

comp team: 15 wallballs

CASH OUT

snatch grip rdl
3 x 6 80% 1rm snatch
place barbell in rack - set it low

MOBILITY

quad and hs roll