WOD 2/13/17

PRE CLASS

3 Rounds

200m Row
10 Push Ups
15 Air Squats
20 Lunges

STRENGTH

Back Squat- 6×2
-Small Increase
– Sets Across

METCON

400m Run

10 Thrusters (95/65)
50 Double Unders
8 Thrusters
40 Double Unders
6 Thrusters
30 Double Unders
4 Thrusters
20 Double Unders
2 Thrusters
10 Double Unders

500m Row

ADVANCED

400m Run

10 DB Thrusters (135/95)
50 Double Unders
8 Thrusters
40 Double Unders
6 Thrusters
30 Double Unders
4 Thrusters
20 Double Unders
2 Thrusters
10 Double Unders

500m Row

POST CLASS

3m Squat Position
2m Lunge position/leg


CrossFit Games Opens

The Opens will soon be upon us! I urge our athletes to read up and sign up at www.games.crossfit.com and take part in the worldwide event! We would love to see a large contingent of people to tackle this years Opens!

CFC will also be hosting judged Open events on Saturdays! For those who registered for a score on the international leaderboard, this will be where you have to be judged and make it count. More info to follow!


Mobility Class

Coach Nic has Mobility Class this Thursday at 530 PM. Be there and get fixed!!!


Weighted step-ups are a great way to improve single leg strength with less low back strain and mobility limitation concerns. Additionally, they improve neuromuscular coordination, balance, and coordination. Not only that, they are hard! Rich and Purdy grind through a set on their way to becoming fitter, faster, stronger, and healthier humans!