Tuesday 150317

BOD POD is coming back! BOD POD will be here on Saturday March 21st to do body fat testing. Be sure to sign up prior to Saturday and read the flyer for instructions on how to prepare for your BF test.

Bod-Pod-is-coming-to-facility-flyer.docx

CF OPEN 15.3 - Another CF Open week completed with PR’s and accomplishments for many! This week we are giving a shout out to our two athletes in the Teen Division, Dallas T and Ryker T. Both have worked hard and are representing well on the leaderboard and should be very proud of their accomplishments. Dallas has entered in all RX scores for all 3 weeks and Ryker has entered all RX scores up until week 3, but then ended up getting a muscle up! Nice job gentlemen. Be sure to pick up your gift cards to Pizza Factory and Structura!

March 13.2015 220

Dallas

March 13.2015 263

Ryker

Dynamic Warm-Up-Mobility
Prepare for..

WOD: “Shawn”

Cool Down:

Competitors or athletes wanting to improve your Fitness level:
5-10-15-20
Banded good mornings w/ green band
Double KB Thrusters   green/blue
Ring Rows

Work 10 minutes on your goats and Mobility cool down:

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