Main – CrossFit Group WOD
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: http://bit.ly/1lczfo7
4./ Dodgeball Club is in session tonight at 7:30. Headshots are still legit.
Barbell Stability Warm-Up (No Measure)
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)
30 seconds max rep Wallballs 20/14
30 seconds max rep Burpees
Rest 1 Minute
Score is total reps