Friday, February 22, 2018

Friday, February 22, 2018

Just a reminder!....The Open schedule will be as follows here at CBCF:

Thursday Night Lights!…every week, come join us for the Open WOD announcement at 8pm, followed by those who want to participate, throwing down that WOD immediately after the release. This has proven to be a big hit in years past! BYOB and food, couches, hammocks, etc!

Friday evenings at 5pm-6pm

Saturday mornings from 8-9am. There will still be a 9am daily WOD on Saturdays. There will be NO COMP WOD for the 5 weeks of the Open.

Sundays from 8-10

Mondays will feature the Open WOD AND a Daily WOD for those that have already done the Open WOD.

PLEASE DO NOT COME IN AND ASSUME YOU WILL BE ABLE TO DO THE WOD AT YOUR CHOOSING. 


*Programming note: With respect to the amount of Shoulder-to-Overhead in 18.1, the initial programming for today has been altered. This may happen throughout the course of the Open season for the next 5-weeks.

Strength

Front Squat

5 sets:

Set #1 - 10 reps

Set #2 - 8 reps

Set #3 - 6 reps

Set #4 - 4 reps

Set #5 - 2 reps

*In between every set, 10 Burpees + 10 Cal Bike

*Load should increase with each set

Rest 5:00

21-15-9 reps for time:

Deadlift (185/125)

Push Ups

Bar Hop Overs

Jump Switch Lunges


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