Dynamic Warmup

Shoulder Mobility

Push Jerk Review

Skill work on Naked bar

WOD: 4 RFT

5 Push Jerk (115/85)

10 DL (115/85)

15 Dbl Unders

400m Run

500m Row

We have 2 New Classes starting next week!!

Tuesday @ 11am – Gymnastics

Tuesday @ 730pm – Strength & Conditioning

You can either pay directly for these classes $5/Class or you can trade them out as one of your CFSF training days.

The main focus of the Gymnastics Class will be to teach the basic skills and fundamentals with a primary focus on the Muscle Up, Hand Stand, and Hand Stand Walking. We have hired an Elite Gymnast and she has years of experience in the sport. Hope to have her info on the site under Coaches page soon.

The Strength & Conditioning Class will consist of a core plan for developing strength on the power lifts/oly lifts. We are really looking forward to this program and hope for everyone to see some huge gains and improvements in form and technique!

Saturday our 930am Classes will resume.

Sunday we will have Open Gym from 2-4

Open Gym is a great opportunity to come in and work on gymnastic skills, specific lifts, mobility…or just another day to get in a killer WOD. Hope to see everyone there!

Open WOD 12.5 starts promptly @ 9am

Please come early for Mobility

Last opportunity to get the WOD in, there will be NO Open Gym on Sunday.

Please submit scores by 12 Noon in order to be Validated. I will NOT be validating any scores after 12 Noon.

Upcoming Week: Spring Break

All Classes will be CoEd, There will be no 11 am Class on MWF, the 930am Sat class will resume now that the Open is over, there will be NO kids classes on Tues or Thurs this week, all On Ramp Classes will meet as scheduled.

Reminder: We will be running 12.5 Open WOD tonight @ 5pm

followed by 1 hour of Yoga @ 6pm if you wana stick around and get stretched out!

Dynamic Warmup

12.5 Mobility Specific

MOD: Parallette Work

LSit, LThurs, Tripod, Shoulder Stand, Handstand, HSPU

WOD: 5 RFT

5 Bear Complex (105/75)

4 CTB Pushups

3 KB Thrusters (50/35) **KB in Each Arm

2 T2B

1 Wall Climb

400m Run

Open WOD 12.5

Class Times:

Thursday 530am, 9am, 630pm

Friday: 5pm

Sat: 9am

NO OPEN GYM SUNDAY. Post your scores ASAP…. dont wait!!!!!

Every athlete MUST watch this video!

http://games.crossfit.com/workouts/the-open?#tabs-5

Workout 12 . 5

MEN – includes Masters Men up to 54 years old

Complete as many reps as possible in 7 minutes following the rep scheme below: 100 pound Thruster, 3 reps 3 Chest to bar Pull-ups 100 pound Thruster, 6 reps 6 Chest to bar Pull-ups 100 pound Thruster, 9 reps 9 Chest to bar Pull-ups 100 pound Thruster, 12 reps 12 Chest to bar Pull-ups 100 pound Thruster, 15 reps 15 Chest to bar Pull-ups 100 pound Thruster, 18 reps 18 Chest to bar Pull-ups 100 pound Thruster, 21 reps 21 Chest to bar Pull-ups… This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

WOMEN – includes Masters Women up to 54 years old

Complete as many reps as possible in 7 minutes following the rep scheme below: 65 pound Thruster, 3 reps 3 Chest to bar Pull-ups 65 pound Thruster, 6 reps 6 Chest to bar Pull-ups 65 pound Thruster, 9 reps 9 Chest to bar Pull-ups 65 pound Thruster, 12 reps 12 Chest to bar Pull-ups 65 pound Thruster, 15 reps 15 Chest to bar Pull-ups 65 pound Thruster, 18 reps 18 Chest to bar Pull-ups 65 pound Thruster, 21 reps 21 Chest to bar Pull-ups… This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

MASTERS MEN – includes Masters Men 55+

Complete as many reps as possible in 7 minutes following the rep scheme below: 90 pound Thruster, 3 reps 3 Chest to bar Pull-ups 90 pound Thruster, 6 reps 6 Chest to bar Pull-ups 90 pound Thruster, 9 reps 9 Chest to bar Pull-ups 90 pound Thruster, 12 reps 12 Chest to bar Pull-ups 90 pound Thruster, 15 reps 15 Chest to bar Pull-ups 90 pound Thruster, 18 reps 18 Chest to bar Pull-ups 90 pound Thruster, 21 reps 21 Chest to bar Pull-ups… This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

MASTERS WOMEN – includes Masters Women 55+

Complete as many reps as possible in 7 minutes following the rep scheme below: 55 pound Thruster, 3 reps 3 Chin over bar Pull-ups 55 pound Thruster, 6 reps 6 Chin over bar Pull-ups 55 pound Thruster, 9 reps 9 Chin over bar Pull-ups 55 pound Thruster, 12 reps 12 Chin over bar Pull-ups 55 pound Thruster, 15 reps 15 Chin over bar Pull-ups 55 pound Thruster, 18 reps 18 Chin over bar Pull-ups 55 pound Thruster, 21 reps 21 Chin over bar Pull-ups… This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Additional Notes

This workout begins from the standing position with the barbell on the floor and the Athlete standing tall. Using a ball, box or other object to check for proper depth is not allowed. Please be sure to watch the entire workout instruction video for full details. Every rep counts in this workout. You will enter your score as the total number of reps. See the Score Card for assistance in calculating the rep total.