WOD 2/15/17

PRE CLASS

400m Jog

3 Rounds
10 Ring Rows
10 Push Ups

STRENGTH

Press – 6×2 +1 Push Press + 1 Push Jerk

METCON

21-15-9-6-3
Deadlifts (225/155)
Wallball (20/14)

Then: 400m Run

ADVANCED

21-15-9-6-3
Deadlifts (255/175)
Wallball (30/20)

Then: 400m Run

POST CLASS

Banded Stretches
– Shoulders / Lats
– Hips


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!!!


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Lily getting locked in and ready for the 1st pull!