February 23, 2017


Guess what starts at 5pm tonight! CROSSFIT OPEN 2017! Are you Registered??? Head over to CrossFit Games website, to get yourself registered! It's only $20!

Warm Up:
Run 800m
2 Rounds 
7 Deadlift/Power Clean/ Push Press (45/35#)
16 Walking Lunges 

Squat Clean Thrusters (barbell)
Practice form, start light and work up

For time:
42 GHD sit Ups 
21 Squat Clean Thrusters (115/75#)
30 GHD Sit Ups 
15 Squat Clean Thrusters 
18 GHD sit Ups 
9 Squat Clean Thrusters 

Couple of Cf main page workouts this week and they are tough! 

**If you are registered for the Open you can do the workout Friday 4, 5, 6pm, Saturday 8:30am or Monday before 5pm! Score has to be input by 5pm Monday! We will be doing it as a gym on Monday's! 

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