Thursday, February 15, 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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Snatch:
Every :90 for 15:00
Perform 1 Hang Snatch + 1 Overhead Squat
*Increase Weight every set

“Beginner”
Every :90 for 15:00
Perform 2 Hang Power Snatches + 1 Overhead Squat
*Use PVC for OHS if needed.

EMOM 15:
1) 2 Front Squats (ME: From the Rack)
2) 3-5 Muscle Ups,Fx:7-10 Ring Row (Feet on Box if possible) Get in the Ring Thing!
3) 20 KB Russian Twists (ME)