Friday, March 10 2017

10 minutes to build up/warm up CF Open 17.3 WOD Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches, 95 lb/65 lb. Then, 3 rounds of: 7 chest-to-bar pull-ups 5 squat snatches, 135 lb./95 lb. Prior to 12:00, complete 3 rounds of: 8 chest-to-bar pull-ups 4 squat snatches, 185 lb./135 lb. *Prior to 16:00, complete 3 rounds of: 9 chest-to-bar pull-ups 3 squat snatches, 225 lb./155 lb. *Prior to 20:00, complete 3 rounds of: 10 chest-to-bar pull-ups 2 squat snatches, 245 lb./175 lb. Prior to 24:00, complete 3 rounds of: 11 chest-to-bar pull-ups 1 squat snatch 265 lb./185 lb. *If all reps are completed, time cap extends by 4 minutes. *For athletes 55 years and older: Prior to 8:00, complete: 3 rounds of: 6 chin-over-bar pull-ups 6 squat snatches, 75 lb./45 lb. Then, 3 rounds of: 7 chin-over-bar pull-ups 5 squat snatches, 105 lb./75 lb. *Prior to 12:00, complete 3 rounds of: 8 chin-over-bar pull-ups 4 squat snatches, 135 lb./95 lb. *Prior to 16:00, complete 3 rounds of: 9 chin-over-bar pull-ups 3 squat snatches, 155 lb./115 lb. *Prior to 20:00, complete 3 rounds of: 10 chin-over-bar pull-ups 2 squat snatches, 185 lb./135 lb. Prior to 24:00, complete 3 rounds of: 11 chin-over-bar pull-ups 1 squat snatch, 205 lb./155 lb. *If all reps are completed, time cap extends by 4 minutes. Note: Squat snatches or power snatches with overhead squats permitted.

We will be hosting The OPEN today at 915AM and 515PM! We WILL have childcare for the 915AM session. Our regular 915AM, 515PM and 615PM classes are canceled. Click here to sign up for Catered Fit! Delivered daily to CFHSV! Once you sign up, you will receive the menu via email weekly. Check out Mason Dixon's menu for next week. March 13 To place an order, click here!