Fitness at its finest

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Coach Nikki smashes 13.1 in the Reebok CrossFit Open.

The crowd was energetic. the participation was amazing!
Lots of PRs!! We had every level from newbie to elite. Every age from 14 to 58! It was an inspiration to see everyone take it to the limit.

Thanks to all of our awesome CFCP members for making the open wod into a rock concert environment. I felt like I had front row seats to the greatest show on earth!

Thanks CFCP! You guys ROCK! Can’t wait for next Saturday.

We truly have the best people ever here at this box.

Now, back to training!

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Ursula levels up your olympic lifting technique in OlyStrong. Sign up and get some great coaching from YODA.

Monday

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)

Core
50 n 50 ghd.

Strength
Deadlifts
5-5-5

3-3-3

Skill
Games style box jumps.

15-15-15. Rest as needed between reps

Wod
3 rounds for time of

Run 200 meters
3 rounds of
5 c2b pull ups
10 hand release push ups
15 air squats.

MAD MOBI
Knee on the wall
Calf stretch
Shoulder stretch band
Lat stretch band

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