Thursday 160225

LCF CF OPEN Teams – Teams have been formed (and updated as of 2/24/16) and you can see which team you are on by clicking on the link. There are 4 tabs, go the last tab “total” and you can will see all 4 teams on one sheet. 
CF OPEN 2016 Team Tracking Team lists will also be posted on the whiteboard. Let the shenanigans begin! If anyone registers after today, we will add to the teams, it’s not to late. 
For everyone who registered for the OPEN, we have Structura Vouchers for you to pick up. The vouchers are worth 30 minutes of structural massage at any of their locations. BE sure to pick yours up from a coach!!!

TONIGHT is the announcement of the 16.1! Join us at 6pm sharp to watch the live streaming from NorCal CrossFit in Californa. Going head to head is Emily Abbott and Chyna Cho.  

Bring your $5 and your fantasy scorecard and put your picks in!!! Fantasy CrossFit CF Open 2016

7:15pm YOGA – Get ready for the OPEN!

Dynamic Warm-Up – Mobility
Prepare for..
 
WOD:
2 RFT 20 min cut off
GOLD-1000m row 75 wallballs (20/14) 50 burpees
SILVER-800m row 50 wallballs 30 burpees
BRONZE 600m row 30 wallballs 20 burpees

MWOD: Quads and Hammies :-) 

CrossFit – The Couch Stretch with Jami Tikkanen

 

PNF Deadlift Mob Demo | Feat. Kelly Starrett | Ep. 148 |…

Competitors or athletes wanting to improve your Fitness level: Recovery Day do MWOD. or make up WOD from the week if missed a training day.

Recovery Day… Prepare for 16.1 
A.
Mobility and Maintenance
* Complete MWOD

* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

B.
Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
* Get out of the gym and go play..

 

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