Tuesday 170221

CF Open 16.1 Friday Night Throwdown

CF Open 16.1 Friday Night Throwdown

We have organized the dumbbells by weights and colors, please be sure to put them back where they belong to keep things looking organized and on fleek!

In case you missed the blog yesterday, read below for what to expect for the Open that starts this week!
Week 1 of the CF Open
is upon us!! Each week we will have a different theme to bring spirit and enthusiasm each Friday. All class times are encouraged to participate in the theme weeks and there will be prizes to those with the best spirit of the week. The grand prize of the gift basket, that has been on display, will be awarded to the person who participates each week in spirit at the Friday Night Throwdown at the end of the 5 weeks. 

Each week you can expect to meet up on Thursday’s at 6pm to watch the Live Announcement by Castro on a big screen and then stay to watch the showdown between Games Athletes go head to head. There will still be a 615p WOD, no classes will be cancelled for the showing. Week 1 the showdown is between third place finisher at the 2016 Games Patrick Vellner against Brent Fikowski. 

Friday’s 17.1 theme is Super Heroes  so get your super hero cape, socks, hats, t-shirts or whatever you have ready to represent on Friday. All class times on Friday will be doing the Open WOD. The last coached class on Friday’s will be the 415p class, after that the rest of the time is open up to the Friday Night Throwdown at LCF!!! There will be heat sign ups as soon as we know what the WOD is on Thursday evenings or first thing Friday. 5:30pm will be the start of the first heat. All athletes will warm up on there own and be prepared for there designated heat time that they signed up for.

Heat sign ups will be on the back of the white board starting Friday 17 Feb. Pick your heat time and “Prepare For Glory”
See you on the world leader board!!

Dynamic Warm-Up – Mobility
Prepare to for..

5×6 Front Squat @80%
5×1 Split Jerk @90%+

AMRAP 14:00
15 Power Snatch 135/95, 105/75, 75/55
20/15 Calorie Row
50 Double Unders/ Progression
12 Power Snatch 135/95, 105/75, 75/55
20/15 Calorie Row
50 Double Unders
9 Power Snatch 135/95, 105/75, 75/55
20/15 Calorie Row
50 Double Unders
6 Power Snatch 135/95, 105/75, 75/55
20/15 Calorie Row
50 Double Unders

* Scale weight, rep scheme and movement accordingly to maintain intensity with good mechanics through AMRAP.  Ask your coach for help.


ABOVE AND BEYOND, FOR THOSE WHO WANT MORE WORK AND HAVE TIME…..( Cool down is a must. Accessory work is your option per athlete goals and time)
After completing above , Please choose ONE of the following based on perceived weaknesses.

Just Work
10 Rounds:
Ski 250/200m
Rest :60

AMRAP 15 Minutes
6 Bar Muscle Ups
12/8 Calorie Bike
Rest :60

5 Minutes Post Metcon:
10 Minutes to find a 3RM Overhead Squat

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