Deadlifts and Helen

Reebok CrossFit Games Open 12.1 is in the books! CFCP Team is in 8th place in the Region. High Scores were Deric at 135 for the guys and Kathy at 113 for our ladies! Way to go gang!

REMINDERS

We love you guys and we want to keep you healthy, so please remember to wipe down your equipment before you put it up, clean up any fluids you leave behind and be generous with the hand sanitizer! It is respectful to your CFCP family and your coach!!

Open Gym 9:30am  Saturday

12.2 – Friday in Class or Saturday at 10:30am

UPCOMING

2011 Transformation pics coming TOMORROW

CrossFit Teens – MW Class starts next week! 5:30pm

CFK Open Gym – March 17th

I DO THE IMPOSSIBLE II – March 31st – details coming soon!

Dynamic warm up
6 of each
lunge stretch
leg cradle
hand walks
pvc arm circles
press ups

Group warm up

6 count burpees
10 each of
jacks
high knees
butt kicks
bottom squat hold 30sec-1 min (first round only)
squats
push ups (2nd round hand release)

 

Strength
Deadlift
10-8-6
all unbroken sets. Hands must stay on the bar and lower the bar. NO DROPPING

 
WOD

“Helen”

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings
12 Pull-ups

 
MAD MOBI

roll calves with a barbell

lat stretch band

roll lats

press ups

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