WOD 2/17/17

PRE CLASS

500m Row

Then:
20 Stiff Leg DL (45/35)
20 Deadlifts (45/35)
20 Push Press

STRENGTH

Deadlifts – 6×2
– Small Increase
– Sets Across

METCON

5 Rounds

3 Deadlifts (155/115)
5 Hang Power Cleans
10 Push Ups (CTD-Hands Off)
200m Run

ADVANCED

5 Rounds

3 Deadlifts (185/135)
5 Hang Power Cleans
10 Ring Dips
200m Run

** You may sub in bar dips, however you must do 1 Bar Muscle Up, then 5 Bar Dips, then repeat, each round **

POST CLASS

10m Rolling out
– Low Back
– Mid Back
– Shoulders / Lats


President’s Day Schedule

We will ONLY be running at 10AM, Noon and 430 PM class on 2/20/17!! Get in and get some!


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!


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Tina looking strong overhead!