Thursday, 02212013

2013 Opens Registration Link is up. Go register! We want every member of CFF to register and join us on this journey. Click HERE

1. SFH Protein all back in stock – with fish oil.
2. GrassFed Ground beef – in stock.
3. Link for Individual Competition hosted in April has gone live. This will sell out quick. Get in while you can.

1. Our 2nd Annual In House Team Competition is coming in February. Sign up sheet is online in the CFF group. Join us! This is for everyone!!!
2. May 11th – Attitudenation returns to CFF! Second attitudenation certification hosted at CFF. Registration link to follow!
3. June 1st – The Explosive Seminar returns to CrossFit Free. Check FB for details.

Cassotis Family has been hitting workouts each day while on vacation in Cancun. They are ready for the Opens!

Buy In:
Row 350m
20 Back Ext
20 AbMat Sit-ups
10 Scap Squeezes on Rig
2 rds of “Cindy”
1 min of Light Kip Pull throughs, loose. Up shoulders.
Then, Group Mobility
– Chest / Shoulder
– Rack Position
– Hamstrings / Ankles

Fitness / Performance:
A. Strict Press 1RM
B. Push Jerk – skill – warmup
C. Ladder
10,9,8 ……1 of Shoulder to OH (135/95)
2,4,6…..18,20 of T2B
^ so, 10 shoulder to Ph, 2 T2b… 9 shoulder to OH, 4 t2b and so on.
^^barbell must be taken from the floor.
^^^can scale up weight more towards competition if do-able.

A. 1RM Strict Press
B. Push Jerk Warmup
C. Same Ladder as above at ….
Big Boys 205/143
Ninjas 185/113

Rest 1x Min

D. DB Snatch 5×2 – double each arm. 100/70
E. 1k Row – Light

LiveFree WL:

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