Call Us: 609.915.8516

Saturday February 13 2016

CFG_Open_Badge_2016NEWS:

**Best of luck to Coach Dave S in his competition this weekend!!! Represent, bro! 

**Wishing Chris and Marcie Margotti and Sherri all the best as they take on the Polar Bear Plunge. They are plunging to raise money and awareness for Lou Gehrig’s Disease. Stay Warm! 

**Good luck to Barry, Christie, Ron and Annamarie as they complete the final qualifier WOD for the SteelFit Championships. When you see them working out tomorrow, cheer them on!

**Classes switched to 4:30 and 5:30 ONLY on Tuesday 2/16/16 because of Seminar. Please sign up on WodHopper when available.

**Did you sign up for the CrossFit Open yet?! Contact Joey for information pertaining to this.

WARM-UP:

A) 3x through: 20 mountain climbers, 10 Air Squats, 5 Push-ups
B) 3x through w/ PVC: 10 Shoulder Passthrough, 10 Good Mornings, 10 Overhead Squats
C) WOD Prep: Review technique and scales for Rope Climbs

WOD:

4x: (24 minute clock)

1 minute of: Max Hand Release Push-ups

Rest 1 minute

1 minute of: Max Rope Climbs

Rest 1 minute

1 minute of: Max Cal Row

Rest 1 minute

FORMAT:

*Max reps during the 1 minute efforts…Earn your rest

*Athletes start @ different points in the WOD to BEST manage logistics. 

SCALING:

Hand Release Push-ups –> Push-ups

Rope Climbs  –> Rope Pulls

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text