Southwest Regional’s are set to start this Friday all team events will start in the morning at 9am, events and schedule can be found here:
Class schedule will be modified a little this week, we will be canceling Thursday’s 5pm Gymnastics class and Friday’s 9 and 10am classes, also Saturday we will only have the 7:30 and 8:30am classes. Be sure to come down and support our CFTC team, we will wear different shirt colors each day (Friday= red) will post color for each day on blog, come down and cheer loud our team needs you!
FUNCTION / DRIVE
A. For Time:
Row 50 Cals
Rest 4 min
Row 40 Cals
Rest 3 min
Row 30 Cals
Rest 2 min
Row 20 Cals
Rest 1 min
Row 10 Cals
B. 3 Rounds with 35/25 lb plate, not for time:
20 Weighted Sit-ups- press plate above head at top of sit-up.
30 Russian Twist- touch plate side to side, feet elevated. Over and back= 1 rep
20 Toe Touches- touch plate to toes
Then after last round, cash out with:
50 Flutter Kicks- hold plate locked out overhead, 4 count kicks 1,2,3,4= 1 rep
C. Flexibility Program- posted on small whiteboard.
Gymnastics- 10am only
Olympic Lifting- cancelled
*there will be a late 6:15pm crossfit lite class.Posted on: May 28, 2014admin