2.12.14 "Red Island AMRAP"

February 11, 2014

LATEST ORDER OF SWEATSHIRTS ARE IN AT CFB!!!
There are a few extras ordered, get them before they are gone!

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FITNESS

“Red Island AMRAP”
Teams of 2: You can divde the reps anyhow
AMRAP 12
50 KB Swings (53,35)
30 Toe 2 Bar
10 Burpee over Partner (you do not have to come to a complete stand)

Rest 10 Minutes

Teams of 2
For Time:
3k Row
you must switch every 250

COMPETITION

Much Deserved Rest Day!!!

EXTRA CREDIT

CORE
4×15 weigthed back extensions (45,25)

ENDURANCE
(Mon, Tue or Wed)
10 Sets EMOTM
100m Sprint
Record Fastest and Slowest splits

ANNOUNCEMENTS

SIGN UP FOR THE OPEN’s
We want you!!! All athletes interested in joining the OPEN’s can sign up now. Once you register then you must choose an affiliate and then choose a TEAM. If you Train for the CFB Competition team then you will pick CrossFit Bridgewater as your affiliate and TEAM. Here is the Link: games.crossfit.com

Thursday February 13th
Yoga with Kathleen @ CFB
This Yoga Class will be at 5:30pm
During this Yoga class there is NO OPEN GYM. Please be respectful to the class when leaving and arriving that day.

The class is included in your unlimited membership. If you do not have an unlimited membership then UPGRADE today or the cost will be $7/class. Upgrading will only cost $25/month and you will also be allowed up to 3 more days of CrossFit per week. It’s a no brainer!

Wednesday February 12th
FINAL DAY
Paleo Challenge Weigh, Measure and Benchmarks

Comments

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  1. CC Engine Reply

    Team CC & Deb R- 2 1/2 rnds. Scaled. Then
    13:22 on rower, 15:12 on clock.
    Great nite!! 🙂 🙂

  2. Adam Reply

    Team Courtney and Adam – 3 rounds +58 RX / Row: 11:46

    Was a fun one. Glad to team up with CB and watch her own the kettle bell!

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