Wednesday, December 31, 2014

Remember there is not a 6:30 p.m. class tonight and we are closed Thursday, regular hours on Friday. 

Get ready for our O'lifting competition on January 31st and our CrossFit Competition "My Bloody Valentine" on February 7th. 
This is a CFB Competition for members and spouses/significant other only. Please don't ask about your cousin, nephew, neighbor, best friend from kindergarten, homeless guy/gal or your pastor, etc.
We'll have a sign-up sheet for "My Bloody Valentine by Friday.


Hitting some rope climbs last Saturday!

2015 CrossFit Open training in Open Gym

Arm/Leg Swings
250m Run
2 rounds of:
10 Banded Shoulder Dislocates
15 Banded OHS
20 Box Step-ups (total)

MOD (18:00 CAP
Front Squat
3-3-3-3-3 Ascending
Post your heaviest 3-rep set

WOD
Conditioning
5 RFT of:
10 Weight Plate Ground to Overhead 45/25#
10 Russian Step-ups, each leg  https://www.youtube.com/watch?v=paGUT49Rvlo
250m Run
Rx+ = 115/73# GTO, 45/25# Plate, same run

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