Roses are Red, Violets are Blue, Read on You

Competition Class

Strength

Skills&Drills

E3M15M
15 GHD Sit-ups
20-30sec Freestanding HS Hold (accumulate)
"2 Rope Climbs (legless on the first RC,
stay on rope b/w reps) "

CORE
3 Super Sets of
Bird Dog 1-arm KB/DB Row (10 each arm)
15 Side Plank banded hip taps L&R

MetCon

10min to work to 1RM Clean

then...
4 x 1min AMRAPs
Squat Cleans
Rest 1:30 between AMRAP s
Set 1: @ 55% 1RM Clean
Set 2: @ 60% 1RM Clean
Set 3: @ 65% 1RM Clean
Set 4: @ 75% 1RM Clean

Score = Heaviest clean + Reps over all amraps

Coaches Notes

'Twas the Month Before the Open . . .

The Open is coming, the Open is coming!!

With the Open a few short weeks away, we thought it would be wise to fill you in on how things are going to run @ CFCB this year. This just may be the best Open yet!

But first, I wrote you a poem . . .

The Month Before the Open

"Twas the month before the Open, and all through the box

all the athlete’s were training, so hard the place rocked

The floor was covered with rowers, ropes and all the other gear,

In hopes that Dave Castro would show mercy on us this year.

The athletes were restless, using all the training time they could find,

While visions of athletic-supremacy danced through their minds

And Christi and I with barbells mid WOD

Will soon settle down for a post workout ROMWOD

When out on the interwebs, arouse so much chatter,

I sprang from my burpee to see what was the matter

Away to CrossFit.com I hopped like a toad,

Clicked on Open 18.1 and waited for it to load.

...... READ MORE ....

– Eric Barber

Learn the Fundamentals!!

Posted 1 year AGO

Eric Barber

Founder & Coach

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NEW & UPCOMING

Posted 4 months AGO