This is the last week of the CF Open, 18.5. What a fun five weeks it has been. This weeks theme is Patriotic, anything RED, WHITE and BLUE! Show your support, and we hope to see you all on Friday for the last throwdown.

We would love to hear from you who you think showed true grit, determination, positiveness, during the last 4 weeks for the winner of the CF OPEN BASKET . You can send in your nominations through Wodify by going to the upper right hand corner and clicking on the megaphone (Give your Box feedback). All nominations are due by Thursday 9pm. We would like to announce the winner on Friday evening. 

Wodify Pictures– If you don’t have a profile on Wodify, please upload one!!!

Dynamic Warm-Up – Mobility
Prepare  for..  

A.  Skill:
TGU – Turkish Get Up

B. WOD:  (20-25 mins)
3 Rounds for time of:
800m Run
4 TGUs (2 each side) Grn/Blu Blu/Yel Yel/Org (Or Dumbbells if needed)
25m Bear crawl

Cool Down: Mobility static holds, foam roll, bike or row 5-10 mim

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