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Monday 3/31

3/31/2014

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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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Friday 3/28 Open Wod 14.5

3/28/2014

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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

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Congratulations Anthony Tanasy!
(9am/4pm)

*CHECK OUT OUR ATHLETES OF THE MONTH UNDER
THE NEWS AND EVENTS TAB / ATHLETE OF THE MONTH.

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Thursday 3/27

3/27/2014

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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
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Wednesday 3/26

3/26/2014

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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
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6am on 3/26 will be cancelled due to the weather! Be safe

3/25/2014

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Tuesday 3/25

3/25/2014

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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
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Monday 3/24

3/24/2014

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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

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Friday 3/21 Open Wod 14.4

3/21/2014

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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
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Thursday 3/20

3/20/2014

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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



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Wednesday 3/19

3/19/2014

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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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