Wednesday 03/04
Strength - Every 2:00 x 3 Sets
5 Deadlifts
Unbroken , build based off feel
WOD - 3RFT
400m Row
15 Deadlifts (185/135)
12 Lateral Burpees
Tuesday 03/03
Strength Day
Part 1 - Every 2:00
7 x 5 Back Squats
@ 75% of 1RM
Part 2 - Alt OTM x 2 Sets (4 rounds of each)
E: 10 DB Rows ea. arm
O: 10 DB Pull Overs ea. arm
Rest 2:00
E: 8-12 Strict Pull Ups
O: 20sec L-Hang
Part 3 - Every 2:00 x 3 Sets
12 Barbell curls
Monday 03/02
If you are registered on the CF Games site you have to submit your score by 8pm tonight!
Amazing work to all of our athletes who tackled 26.1! Week one is in the books with two to go.
Strength - Every 2:00 x 5 Sets
5 Bench Press
@ 70-75% of 1RM
WOD - 5RFT
9-12-15-12-9
Power Cleans (95/65)
Push Press
40 DU
Friday 02/27 - 26.1
Open competitors if you’re unable to make it down today please try to arrive at 9am on Sunday to make up the workout!
Evening competitors - doors will open at 4pm with the first heat beginning at 4:30pm. Warm ups will be on your own. Write your name in on the whiteboard upon arrival under the time slot you wish to compete in. Everyone will have a judge ! Spectators are welcome !
Check out the full standards for each division on the games website (games.crossfit.com) Please have a general idea of what Wallball and target height is for your division. GOOD LUCK!
WOD - 26.1
Thursday 02/26
Tune in at 3:00pm today on the CF Games YouTube channel or head to games.crossfit.com to watch the live announcement of 26.1!!
Friday there won’t be normal classes, it will be for those who signed up for the open. 5:15am and 8:00am the groups will be split into two heats and we will judge each other. In the evening doors will open at 4pm with the first heat starting around 4:30pm (we will post heat times on our Instagram story) sign up as you come in for the evening, first come first serve, we cannot hold a spot for you. Warm ups will be on your own! Please be sure to leave plenty of time to warm up properly, if you’re unsure of what to do ask Pat or Dom! Spectators are of course welcome !
Make ups - Sunday at 9:00am
Active Recovery Day - Alt OTM x 5 Rounds
Min 1 - 15/12 Cal Row/Ski/Bike
Min 2 - 30 Plate Russian Twists (45/25)
Min 3 - 40 DU (60 singles)
Min 4 - :40 Reverse Plank Hold
Min 5 - 10 Plate Halos ea. way
Min 6 - Rest