Live viewing of the Open Games 18.2 announcement tonight at 6:15 in Yoga room.

Super Hero in the house theme for Fridays 18.2. WOD. Every class to include Friday  Night Lights throw down of  18.2.

March 1-5
18.2 Week 2 -SUPER HERO- STRUCTURA 

March 8-12 – BRO REP-Any sports figure, team, organization that an athlete wants to Rep
18.3 Week 3

March 15-19 – ST PADDYS- PROGENEX BBQ. CF HQ Games DJ Matt Gallegos will be at LCF to MC the event. 
18.4 Week 4

March 22-26- PATRIOTIC– Community BBQ LCF will provide Meat,  Pot luck from athletes
18.5 Week 5

6:15 Striking  WOD

Dynamic Warm-Up – Mobility
Prepare  for..  

A. WOD: Tabata Triplets
8 Rounds of Tabata Assault Bike

1 min rest

8 Rounds of Tabata Row

1 min rest

8 Rounds of Tabata Ski Erg

ROMWOD:
18.2 prep
Do both of these on right side, then left side

Twisted Cross
https://youtu.be/DtIMgieE3hY

Thread the needle
https://youtu.be/cIgZV1ktW2c

Lizard
How to do Lizard Pose

Fragon (turn the back leg in, and fold body in-between both legs)
REPEAT ON LEFT SIDE

Do both of these on the right side, then the left side
Single Leg Forward Fold

STRONGMAN:
Work to your heaviest 25M Zercher carry w/yoke

Then

20 mins
Zercher carry x25M w/#40 lighter yoke
Ski-erg 12 Cal

Cool Down: Ride-Row 3-5 minutes flush, static stretch upper & lower body

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