Tuesday, March 8

3/9/2016

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

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/weekof?date=2016-02-21

WARM UP 

General movement warm up (pass through, air squats, good mornings, etc)
then:
1 min of assault bike
then:

1 min of assault bike
then:


3-5 rds of Cindy

BUY IN

2 rounds 
335m farmers carry with 2 KB

SKILL

Enjoy the weather!

WOD

3 rounds
435m run
20 Wallballs 20/14
10 pull ups
5 ring dips

CASH OUT

on platform for BB work
any kind

MOBILITY

everything

RESULTS

No comments:

Post a Comment