Thursday, February 9, 2017

It’s almost time for the Crossfit Open!  If you haven’t already signed up be sure to do so HERE.  We are going to make this the biggest and best year of the open at CFCR!! You aren’t going to want to miss out on all the fun.

We will have 10 all inclusive teams this year.  Teams will be selected by 10 team captains.  The team captains will take part in an actual open team draft that will take place about a week before the open to give teams plenty of time to get ready!

Friday Night Fights will take place all five weeks of the open.  Two teams will compete head to head each week.  Incentives to be the best team at CFCR?? Not only weekly prizes, but we will be introducing our CFCR crossfit open trophy this year.  Be the first team to get your team name on our trophy!!

Each Friday will have a theme for the day – in our Friday classes and onto in the night for Friday Night Fights!

 

Strength

 Squat Cleans
3-3-3-3-3

WOD
8 Minute AMRAP:

10 Push Ups
20 KB Swings 53/35#
30 Mt. Climbers

Core Down

Accumulate 1:30 in L-sit

RX
Fruh 4+4
Smitty 4+13
Best 3+16
Longo 6+1
Cates 4
Jared 6
Gary 3+21
Amanda ?
G Mello 5+3
Sully 3+24
Jeff 4
Woo 3+3
Matt 5+40
Brett 4+7
Jenny 3+26
toph 4+11
Hollywood 3
J Lord 3+2
Grace 3+57
Aaron 2+16
Jen D 3+25
John 5
Kapitan 5
Andy 4+5
Max 5+25
Bill H 3+25
Bre 3+22
Annie 3+8
Cory 6+4
Gregg 4+14
Joseph 4
Sarah 4+10
Min 3
Jason 4+6
Budge 3+10
CarolAnn 4
Kyle 4+3
PDiddy 4+9
Meredith 3+40
Brian 4+8
Caleb 3+30
SPecialK 4+28
Connor 4+7
Ren 4+17
Jeff 4
Jarret 3+15
Jodi 3+20
Chelsea 3+30
Nikko 3+25
Tom 3+10
Alan 3+3
Deanna 3+25
Robin 3+8

Mod
Aimee O 3+45
Barb 3+26
Tonya 4+3
Scott 3+10
Janet 3+19
Liana 4+17
Roy 3+10
Elise 4+2
Ben 3+15
Shaq 3+30
Amber 1+57
Kelly 3+30
Nate 4+10
Jason 3+42
Taylor 3+20
Gene 3+24
Scotty 2+40
Trent 4+5
Dani 4+7
Susie 3+21
Charity 4+5
Denise 3+5
JMarx 3+16
Tracy 3+30
Kristin 3+50
McKay 3+17
Chad 2+50
Tis 3+8
Laura 3
Nataleigh 4+10

 

CROSSFIT ENDURANCE
8:30am and 6:30pm

WOD
12 Minute AMRAP:

30 Walking Lunges
20 DB Snatch(AHAP)
10 Push Ups

Rest 4 Minutes

12 Minute AMRAP:

30 Double Unders (60 Singles)
20 DB Hang Power Clean (AHAP)
10 Burpees

*Score=Total Rounds+ Reps. Pick up where you left off on 2nd AMRAP

Core Down:

Accumulate 1 Minute in L-sit

Nicholl 8+38
Kanon 7+34
Sully 8+40
Natalie 7+52
G Lord 7+51
Johnna 7
Sabrina 6+37
Val 7+50
Ashleigh 7+58
Jon 9
Woo 6+54
Munique 9+68
Carol 6+35
Mandy 6+52
Craig 7+30
Karen 8+32
Alissa 7+30
Belinda 8
Amy B 8+33

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