Friday 140328

Regionals next, then The Games

Regionals next, then The Games

CF OPEN WOD 14.5…..Don’t give up now….. Thursters and Burpees!!!  Remember Throwdown Pot Luck Style 6p. Even if you don’t WOD come and enjoy the company, watch others WOD and enjoy some food. 

Friday join us for a celebration of a fabulous last 5 weeks! We want to finish out 14.5 ThrowDown Style on Friday from 6-9, celebrate with some food, prizes and recognition for those that signed up and endured, mastered and overcame their fears of competition! Even if you did not compete “officially” in the CF Open, come celebrate and get ready for next year! You will ALL want to show up, you never know what award might have your name on it! Bring a dish to share and come meet new people and reminisce the last 5 weeks. PLEASE PLAN ON COMPLETING 14.5 on Friday so we can have a good idea of the results on the LCF Leaderboard!

ROCK TAPE - Dr. James Parker will be around again to Rock Tape anyone who needs it. Thanks James for all you have done for us during the last 5 weeks! 

Dynamic Warm-Up-Mobility
Prepare for…

WOD   ”CrossFit OPEN 14.5″

MEN - includes Masters Men up to 54 years old
21-18-15-12-9-6-3 reps for time of:
95-lb. thrusters
Burpees

WOMEN - includes Masters Women up to 54 years old
21-18-15-12-9-6-3 reps for time of:
65-lb. thrusters
Burpees

MASTERS MEN - includes Masters Men 55+
21-18-15-12-9-6-3 reps for time of:
65-lb. thrusters
Burpees

MASTERS WOMEN - includes Masters Women 55+
21-18-15-12-9-6-3 reps for time of:
45-lb. thrusters
Burpees

 

 

Leave a Reply