Get ready for 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.

================================================

Saturday, February 24, from 4-7 pm. Test your fitness! We going to have a good time at Bowl America Falls Church. Bring your family and lets see whose got skills. Spread the word!

Address: 140 S Maple Ave, Falls Church, VA 22046

========================

Superset Strength:
Bench Press 4 x 4 (Across)
Barbell Row 4 x 6 (Across)

Tabata:
Plate Ground to Overhead 45/25, Fx:25/15
Abmat Situps
OH Plate Lunges 45/25, Fx:25/15
Row Cals

*Not rotating