4/22/2016

ANNOUNCEMENTS 

Upcoming local competitions:
4/23/2016 Spring Fling Throwdown - CF Akylas -We've got 2 teams going!
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?

WARM UP

2-3 rds
10 wall balls
10 sit ups
10 walking lunges
20 DU

BUY IN

4 x 6 reps
toes to rings

SKILL

find a good friend or two...

WOD

Teams of 3:
300/225 calories on the Assault Bike or Rower
100 Burpee Box Jump Overs 24/20

*30 minute time cap*

 2 people working at a time!!!!

CASH OUT

For Time:
Run 1 mile

MOBILITY

EVERYTHING