03 14 14

Rumble Roller discount.  Thanks Anmar and Liz!

CF Games Open Announcement: Alright folks!  The third CF Games Open WOD has been announced!  Here’s how the next few days are going to shake out:

Friday: A few folks will be performing the workouts at the 6:30PM class this evening for logistics reasons.  Feel free to stay after 5:30 to cheer them on!

Saturday: Heats and schedules:

We will be running heats approximately 20 minutes apart and we will post sign up sheets at the gym (you can sign up on Friday) for the heats.  The gym will open at 9AM, and the first heat will start at 9:30AM.  There will be posted warm-up for all athletes to perform and everyone is encouraged to show up to cheer on your fellow teammates!  After the WOD, we will be grilling out and having a little BBQ at the box (it’s supposed to be in the 70′s)!  Feel free to bring your own food items to grill and whatever you’d like to drink!

WOD 03 14 14

A1. Overhead Squat (5-5-5). AHAP.  Add a 2 second pause to the last rep if your bottom position is solid.

A2. Prowler Pushes 3×3 (+135/+90) resting 20 sec between each.

B. Perform the following (NFT) at a steady pace for 12 min.  When you begin to slow down in the movement, move to the next movement.

Strict Dips

Push Press (75/45)

BB Lunge in place (75/45) Front Rack preferred

Burpees

Comments: What movement did you used to loathe but now you love?  Why?

Post loads and comments.