Call Us: (918) 706-5581

MONDAY – 2.22.16

21
Feb

MONDAY – 2.22.16

CFV, today is the last day for T-Shirt design submissions, I will post all designs on the private Facebook page so we can all vote on our next shirt. You can email, text or bring your design to the box. Remember it doesn’t have to be done on a computer hand drawn works too!!

BIG THING, the first WOD of the CrossFit 2016 OPEN will be announced this Thursday!! Be sure and get registered TODAY. The Open is really a great experience and a lot of fun. I will put more information out about when judges will be available and days when we will be judging.

We will be having an Open watch party at the BOX on Thursday night. Come out and watch with us and see what your WOD will be for Friday!

WARM UP
2 Rounds
12 OHS
10 Burpees

SNATCH/CLEAN & JERK
Skill Work

STRENGTH
Squat Snatch
12 Min EMOM
1 @ 75-80%
2 Second pause above knee

WOD
12 Clean & Jerk 155/105#
4 Legless Rope Climbs
200 M Run

9 C&J
3 Rope Climbs
200 M Run

6 C&J
2 Rope Climbs
200 M Run

L2
135/95#
Rope Climb

L3
115/75/Scaled
10 Strict Pull Ups

 

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