Friday, February 16, 2018

Just a week away from CF Open WOD 18.1 night. After you register for the Open, come to the box Thursday night, February 22 at 8 pm for the Open Announcement.. Only Dave Castro knows what the workouts will be but you can win a FREE T-Shirt if you guess is close.

No Yoga at at 7:30 pm but there will be Open Gym available.

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Open WOD: 15.2
Every 3 minutes for as long as possible complete:

From 0:00-3:00

2 rounds of:
10 overhead squats 95/65, 6 Scaled:65/45
10 chest-to-bar pull-ups, 6 Scaled: Pull Ups

From 3:00-6:00

2 rounds of:
12 overhead squats 95/65, 8 Scaled:65/45
12 chest-to-bar pull-ups, 8 Scaled: Pull Ups

From 6:00-9:00

2 rounds of:
14 overhead squats 95/65,  10 Scaled:65/45
14 chest-to-bar pull-ups, 10 Scaled: Pull Ups

Scaled Masters 55+
*45/35
*Jumping Pull Ups

Etc., following same pattern until you fail to complete both rounds

Every 3:00 for 15:00
Row 300 meters