Main – CrossFit Group WOD

Busy Weekend!

1./ DR Andrea Sywak’s seminar takes place tomorrow at 1PM.

2./ 9AM and Noon WOD run at their regular time Saturday. Mobility WOD runs at 9:30AM. CF Games 14.1 runs 10AM to Noon.

3./ Cliffhanger Indoor Rock climbing Sunday! A few spots remain. Grab a spot here:

4./ Dodgeball Club is in session tonight at 7:30. Headshots are still legit.

Barbell Stability Warm-Up (No Measure)

Jog 400M
Mobility Drills
1.Arm circles
2.Leg kicks
3.Neck Rolls
4.Hip Circles
5.Knees circles
6.Samson Stretch
With a Barbell, do 6-10 reps:
Right/Left Hand Suitcase deadlift
Right/Left Hand Suitcase Lunge
Right/Left Hand Barbell Squat
Right/Left Hand Overhead Squat
Right/Left Overhead Lunge

Bar always points forward and back – AND Make SUre You Give Your Neighbor Some Uh-Oh Room!

Bench Press (5-5-3-3-1)

02282014 Fryday (AMRAP – Reps)

5 Rounds
30 seconds max rep Wallballs 20/14
30 seconds max rep Burpees
Rest 1 Minute

Score is total reps