LBNC – Week 7
Normal Class Schedule Today
Fight Gone Bad. Three rounds of: .
Wall-ball 20/14 (Reps)
Sumo deadlift high-pull, 75/45 (Reps)
Box Jump, 20 (Reps)
Push-press, 75/45 (Reps)
Row (Calories) . . In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Last call for CFF Hoodies. Order is being placed first thing Tuesday morning .
The CrossFit Open’s (HERE) first WOD will be announced this Wednesday @ 8pm. We will be doing the Open’s WOD every Thursday. It will be our workout of the day. We are encouraging all of CFF to sign up and be counted. This is a great community building event and you don’t want to miss out. The Opens last for 5 weeks and are the first step in qualifying for the CF Games. When the Open’s dust settles the top 60 males and females and top 30 teams from our region move on to the Regionals, where the top 3 get invited to California for the CF Games. We realistically don’t have a shot at sending anyone to Cali. But that shouldn’t stop you from competing. You haven’t stopped playing (insert your favorite recreational sport) even though your not making the Pros. It’s about FUN … and looking better naked is just a nice side effect.
Jack @ the CRASH Bs