THE OPEN IS HERE!!! Let’s get it done guys! Here’s the weekly schedule for the Open WODs at CFW: Friday- 6am, 8:30am, 5-7pm Sunday- 4-6pm ____ Workout 17.1 For time: 10 dumbbell snatches 15 burpee… Friday 2-24-17

“Road Warrior” For Time Assault Bike 50/35 Cals 100 Double Unders Row 1000m 100 Double Unders Run 800m

Weightlifting Wednesday 6-8am & 5-7pm Yoga 9:30am & 7:15pm ($5 drop in)

OTM 10 Power Clean + Hang Squat Clean Build to a heavy single for the day. ___ “Zippy” 3 RFT 21 Hang Power Cleans (95/65#) 18 Barbell Step Back Lunges (95/65#) 15 HR Push Ups… Tuesday 2-21-17

“Electric Boogaloo” AMRAP 14 60 Wallballs (20/14#) 45 DB Power Snatches (50/35#) 30 Chest to Bar Pull Ups

“Good Vibrations” 5 Rounds for Max Reps: 1:00 – Row for Calories 1:00 – Power Cleans (135/95) 1:00 – Bar Over Burpees 1:00 – Rest Commit to forward progress today during this workout. Transition from… Friday 2-17-17