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Workout of the Day: Tuesday, March 19, 2019

WOD:

A.  90s erg of choice.

B.  120s AMRAP Overhead Squat – 135#/95#

C.  10 Side Shuffles (20 ft.) – fastest on 3 attempts.

D.  Broad Jump – 3 consecutive jumps for distance, longest on 3 attempts.

E.  75 Kettlebell Swings for time – choose your weight.

TT WOD – Opens Prep:

17.1 – For time complete:

10 Dumbbell Snatches – 50#/35#
15 Burpee Box Jump Overs – 24”/20”
20 Dumbbell Snatches
15 Burpee Box Jump Overs
30 Dumbbell Snatches
15 Burpee Box Jump Overs
40 Dumbbell Snatches
15 Burpee Box Jump Overs
50 Dumbbell Snatches
15 Burpee Box Jump Overs

*Time cap = 20 minutes.

 

Coach’s notes:

Post results for all sets in the WOD and time to complete TT WOD to comments.
3 Comments

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  • 19.5 Head to Head.wesbite

    19.5 Head to Head “The Royal Showdown”

    Join us on Thurs. Mar. 21 at 7pm
    to witness the King and Queen of
    6am, Joanne and Darren P. go
    Head to Head after the announcement
    of 19.5!

    Thurs. Mar. 21

    6pm: 19.5 announcement
    Royal Showdown:  7pm

     

  • POST OPEN HOUSE PARTY.WEBSITE

    Post Open House Party

    To wrap up the 2019 CrossFit Open and in
    celebration of our efforts to Compete to Be Better
    we are hosting a Post Open House Party right after 19.5!

    When: Friday, March 22 at 7pm

    Bring your favourite dish to share and a bevvie of your choice
    and we’ll pull out the CFC cooler to say,
    “Cheers to you Crew!”

  • Open 2019

    Reebok CrossFit Games Open 2019

    Join hundreds of thousands of CrossFit enthusiasts across the globe and take part in CFC’s best opportunity to Compete to Be Better during the 2019 CrossFit Open!

    What is it?
    5 CrossFit Open WODs
    Official score sheets and judging
    After party, tons of fitness and fun!

    Fridays starting February 22

    SIGN UP

SPRING SCHEDULE CHANGES WEBSITE)

Spring Schedule Change

Introducing “WOD Plus”

What is WOD Plus?
The class time where you can do the WOD, PLUS the option to work on accessory, supplemental or extra work.

Mondays at 7pm
Wednesdays at 7pm
Fridays at 6pm

No additional cost, just more value!

Starts Monday, March 4
Restrictions apply. Check here for details.

6am
WOD
9am
WOD
10am
WOD
11am
Open Gym11am–4pm
4pm
CFC Teens
5pm
WOD
6pm
WOD
7pm
TT WOD: Open Prep

This Week At A Glance. March 18, 2019 - March 24, 2019

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