Its HERE!

 

Any guesses for CrossFit Open Wod 13.1? Think its 7 minutes of burpees again?

Its not too late to register for the open and join the CFCP Team! You will complete the workout on Friday’s during class or on Saturday at 11am with a judge.

THIS SATURDAY

9:30am – Open Gym

10:30am – 13.1 warmup

11:00am – Heats start

AFTERWARDS – Bring your own meat to grill, some sides to share!

SUNDAY

9:00am & 5:00pm

REFLEX (you need to be there!)

TUESDAY, MARCH 12th

FREE NUTRITION TALK

7:30pm at the small room at the 609 Box.

You must REGISTER to attend

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
Push jerk
3-3-3-3

Shoulder to overhead
1 set of negatives (up anyway)

40X0 tempo
8-12 reps

  Wod
3 rounds for time
Run 200 meters
30 steps lunges
30  hand release push ups

MADMOBI
Shoulder band stretch
Pigeon stretch
Calf stretch
Hamstring up n over

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