Friday 170303


For those of you registered for the CF OPEN, be sure you pick up your Structura Body Therapies Voucher from a coach!! 

What accessory will you be sporting tomorrow??? Rogue gift cards up for grabs for the best spirit!!!

Friday Night Lights Heat Times:

We have plenty of times available, show up before you want to WOD and get warmed up. Know we are limited by quantities of dumbbells so please be patient with us for all class times as we try to get people through the workout. On a bright note, at least it’s not a 20 min AMRAP like last year!!!

Dynamic Warm-Up – Mobility
Prepare to for..

WOD: CF Open 17.2

Complete as many rounds and reps as possible in 12 minutes of:

2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans

Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

Men use 50-lb. dumbbells
Women use 35-lb. dumbbells

Post rounds/reps completed to comments and/or register and submit your score as part of the 2017 Reebok CrossFit Games Open.



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