9:30am – Open Gym with Carson
10:30am – 15.5 Wod
12pm – Skillz & Sprintz with Matt
1pm – ReFlex Yoga with Stacey
** REFLEX will be moving to 9:00am on Sundays starting in April **
Don’t forget about CFCP’s LEADERBOARD
Enter your scores at www.crossfitcp.zenplanner.com
End of the Open & End of IDI Challenge
Saturday, April 11th
Dynamic Movement Prep
27-21-15-9 reps for time of:
Men use 95 lb.
Women use 65 lb.
This workout begins seated on the rower with the monitor set to zero calories. At the call of “3-2-1 … go,” the athlete will grab the handle and begin rowing. Once you have rowed 27 calories you will move to the barbell for 27 thrusters, then back to the rower for the round of 21, and so forth. Each time you return to the rower you or your judge must reset the monitor to zero before rowing.
Every second counts in this workout. Your score will be the time it takes to complete all 144 repetitions. There is no time cap for this workout.
This workout ends when the final rep of the thruster is locked out overhead. Time will be recorded in full seconds. Do not round up. If you finish in 9:25.7, your score is 9:25.
Knee on the Wall