Tabata Kitchen Menu is up! Check it out!
CFTR MOBILITY WARM UP 15-DB Shoulder Press 10-Romanian D.L {x2} 30sec. H.S. Hold {x3} SKILL/STRENGTH Kipping HSPU Work-up DL weight WOD Diane 21-15-9 Dead Lift(225) HSPU CASH OUT Post WOD Stretch
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Final workout of the Crossfit Open! Battle of the Teams @ 7pm, Tiffany's to follow! CFTR MOBILITY WARM UP 400m Run 10 Wall balls 7 Push ups 10 Tuck Jumps (x2) Open Workout 14.5 21-18-15-12-9-6-3 reps of: Thrusters, 95 / 65 lb. Burpees *Must face the bar and go over the bar Athlete of the Month - March 2014  Congratulations Anthony Tanasy!
(9am/4pm) *CHECK OUT OUR ATHLETES OF THE MONTH UNDER THE NEWS AND EVENTS TAB / ATHLETE OF THE MONTH. 
This Friday is the last Open Wod! We will have a battle of the teams, including the two
winning coaches from previous throw downs. Come out and support all our athletes. We will be going to Tiffany's after around 9pm! CFTR MOBILITY WARM UP 3 min. of burpees. 800m run. THEN burgener.(with the bar) SKILL power snatch WOD 5 RFT 30-DU's 20-slam balls 10-power snatch 
CFTR MOBILITY
WARM UP 800m Run 10-Push-ups 10-Sit-ups 5-Pull-ups {x3} WOD #1 3rds 10-Ring Pull-ups 10-Toe through rings 10-Bench Press (135/95) Rest 3min WOD #2 4Rds 10- Chin-ups 10-Slam balls Run 400m CASH OUT 50 med-ball sit-ups  Tabata Kitchen Menu is out! Get it before it's gone!
CFTR MOBILITY WARM UP 800m Run 10x-Press 10x-Air Sq 10x-Walking lunge {x3} SKILL Strict Press WOD 10Rds 5-Strict Press(115/75) 10-Barbell step-ups (75/55) 100m Sprint *1min rest in between *1 bar change weight off rack  Submit your scores for 14.4!
CFTR MOBILITY SKILL Thruster WARM UP Work up to your 3 rep max thruster THEN 15 x @ 90% your 3 rep max THEN not for time 80x 1 arm snatch(40each arm) (DB/KB)(53/35) 100m Burpee broad jumps 
Battle of the Coaches! Coach Sarah vs. Coach Jen in a Catholic School Throwdown!
Everyone is invited to Tiffany's after! Workout 14.4 14 minute AMRAP: 60-calorie row 50 toes-to-bars 40 wall-ball shots, 20 / 14 lb. 30 cleans, 135 / 95 lb. 20 muscle-ups 
Friday Night Game night 3/21 starts at 5-?
Everyone is invited to come out to Tiffany's after! Tabata Kitchen menu is out! Enjoy CFTR MOBILITY WARM UP Run 1 mile Then 3rds of Cindy Then 20 Flutter Kicks x3 SKILL: DU's WOD “Annie” For Time 50-40-30-20-10 Double unders sit-up  CFTR MOBILITY
WARM UP 400m Run 15-25lbs OH Walking Lunges 400m Run Work up to DL weight WOD 21-15-9 DL (185/115) Pull Ups *Rest 3 min* 21-15-9 H.R Push-ups Back Sq (body weight) *Rest 3min* 21-15-9 KB Swing D/U |
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November 2019
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