Saturday, March 26, 2106

We hope you can join us at Sixteen Point Pau, our end of the 2016 CF games open season BBQ/potluck, from 10 a.m. to 1 p.m. at the gym! Congratulations to everyone who participated in the annual competition and made it through the grueling workouts. We are so proud of all you’ve accomplished. Full effort is full victory!

Regular group class will be held from 8 to 9 a.m.

Open participant 16.5 judging will start in heats at 9:30 a.m.

Grilling will begin around 10:30 / 11 a.m.

032616 WOD

A. Group warmup

B. Mobility

C. EMOM 20:00 (5 rounds)

Min 1: 150-meter row

Min 2: 12 reverse lunges with kettlebell in each hand (53/35) (6/side)

Min 3: 10 burpee box jumps (24/20) (sub box jumps if you did 16.5 Friday)

Min 4: 12 toes-to-bar

D. Tabata 4:00

Alternating chin-ups

Russian twists