Friday 150227

Throwback from 14.1!!

CF Open 15.1 – Chris Spealler said it best, “If you’re new to the open, welcome to the fun and craziness. If you’ve been here before, I hope you improve. Let’s be there for those that need the extra little support on what feels like a huge step, but is one that we personally know is a great one. See you on the leaderboard and have some fun. After all, you’ve worked all year to do something like this.”

As a reminder, all class times on Friday’s for the next 5 weeks, we will be do the CF Open WOD. Week 5, Friday, we will do it Throwdown style and a BBQ to finish out the Open Season at LCF! If you would like to participate in more throwdown type WOD’s, those will be Friday evening at 5:15pm and 6:15pm class times. Prepare For Glory!!

Dynamic Warm-Up-Mobility
Prepare for..

WOD: CF Open 15.1
Complete as many rounds and reps as possible in 9 minutes of:

15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)

WORKOUT 15.1a
1-rep-max clean and jerk

6-minute time cap

Scaled
Complete as many rounds and reps as possible in 9 minutes of:
15 hanging knee raises
10 deadlifts (85 / 55 lb.)
5 snatches* (85 / 55 lb.)
*ground-to-overhead allowed

Masters
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (85 / 55 lb.)
5 snatches (85 / 55 lb.)

Masters Scaled
Complete as many rounds and reps as possible in 9 minutes of:
15 sit-ups
10 deadlifts (65 / 45 lb.)
5 snatches* (65 / 45 lb.)
*ground-to-overhead allowed

Teens
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (85 / 55 lb.)
5 snatches (85 / 55 lb.)

Teens Scaled
Complete as many rounds and reps as possible in 9 minutes of:
15 hanging knee raises
10 deadlifts (65 / 45 lb.)
5 snatches* (65 / 45 lb.)
*ground-to-overhead allowed


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