WOD 2/20/17

President’s Day Schedule

We will ONLY be running at 10AM, Noon and 430 PM class today!! Get in and get some!


PRE CLASS

400m Jog
30 Air Squats
20 Lunges
30 Jumping Jacks
20 Push Ups

STRENGTH

Back Squat – 3×8
– Deload Week
– Sets Across
– High Tempo

METCON

6m AMRAP

100 Double Unders, Then:
12 Thrusters (95/65)
12 Pull Ups

-Rest 2 Min –

6m AMRAP

50 Double Unders, Then:
12 Deadlifts (95/65)
12 Hanging Knee Raise

** Double Unders are done only once at the beginning of each AMRAP **

ADVANCED

6m AMRAP

100 Double Unders, Then:
9 Thrusters (135/95)
9  Pull Ups (CTB)

-Rest 2 Min –

6m AMRAP

50 Double Unders, Then:
12 Deadlifts (135/95)
12 Toes To Bar

POST CLASS

Banded Stretches
– Hips
– Quads
– Shoulders


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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Coach Steve cracking it off!