Saturday, February 17, 2018

Free CrossFit Today at 11:30 am. No CrossFit Experience needed. Bring a friend and sign up HERE:

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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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Deadlift
Establish a 1 Rep Max

“Beginners”
Establish a 5 Rep Max

For time:
600 Meter MB Run 20/14
21 Burpees
18 Hang Power Cleans 135/95, Fx: 115/80
400 Meter MB Run 20/14
15 Burpees
12 Hang Power Cleans 135/95, Fx: 115/80
200 Meter MB Run 20/14
9 Burpees
6 Hang Power Cleans 135/95, Fx: 115/80

Rx+185/115