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

Announcements:
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.

Events:
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.

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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.

Competition:
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:
Rest

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