The CF Open Competition is much bigger this year for us than the last so we are learning as we are going. Your patience is greatly appreciated.
We will have a sign ups for Saturday repeats on the large white board in the gym so you will need to reserve your time slot. For expample, if you reserve 10:00 a.m. you must arrive early and give yourself enough time to warm up, set up your station and start the workout at your reserved time.
Please know that the Coaches are volunteering their time to get you all counted and judged. Show them some love!
WOD
Push Press
1 RM
followed by
“Heavy Power Elizabeth”
21-15-9 reps
Power Clean (70/50 kgs)
Ring Dips
L4 - As RX
L3 - 60/40 kgs, skinny band assisted ring dips
L2 - 50/35 kgs, purple/pink band assisted ring dips
L1 - manageable weight, green band assisted ring dips
L1m - 15-12-9 reps
Hang Power Clean (manageable weight)
Parallette Dips
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Post load and time to comments
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*FUNDAMENTALS CLASS# 3 TONIGHT AT 7 P.M.
Been sick for three weeks I'm scared. I know it's going to hurt.
Posted by: Annie Y | March 12, 2013 at 08:31 PM
Can you put my name on the board for a 10:30. :) pretty please. i won't be in the gym until saturday. and i'm also more than happy to judge people saturday as well.
thanks!!
Posted by: Csheetsvideo | March 12, 2013 at 09:52 PM
Suzy Q. I left you some info at the front desk.
Push Press PR 105#. L1 9:11.
Posted by: Pilar (taller) | March 13, 2013 at 03:48 PM
196# Push Press and L4 14:40
Posted by: Ken S. | March 13, 2013 at 08:34 PM