Feb.21.17

We are approaching the CrossFit Open 2017! This thursday at 5pm the first workout out of 5 will be released! For those of you who don’t know what the OPEN is here is last years Video  that explains :)….Still time to sign up;) anyone can!!!

Every FRIDAY we will complete the CF OPEN WOD along with every other CF Box in the WORLD!! Pretty cool Right.

For those of you who have signed up our 6:30pm class will be special for you every Friday. If you can not make it,  no need to worry your coach will judge you in any class. At the End of week 5 we will celebrate after the WOD with a CFC style Potluck! Lets work hard and have fun!!

 

CF WOD:

Every 2 minutes, for 20 minutes (10 sets):

2 Clean Lift-Offs + Power Clean

*Build over the course of the 10 sets to something heavy. A Clean Lift-Off is the first portion of the clean, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, and pause 2-seconds at the knees each lift-off. After your second lift-off, reset and perform a power clean.

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B.For time:

Row 1000 Meters

30 KB Snatches

120 Double-Unders

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