April 11, 2016

Monday

ANNOUNCEMENTS:

We are excited to announce the members of the CFLR Team for the Central Arkansas Team Comp on May 21st Wellness Revolution Crossfit. We are proud of everyone's hard work during class and The CrossFit Open.

The members that qualified for the 2016 CFLR Team had the best scores in the CrossFit Open and consistently posted great performances.

HERE IS YOUR 2016 CFLR TEAM!!!

Males
J.D Wolfe
Coy Hicks
Josh Cisler

Females
Jodi Vige
Anna Newton
Alex Lomax

Come support the CFLR Team on May 21st at Wellness Revolution CrossFit as they take on 5 other CrossFits from the Central Arkansas Community.

MODWOD PROGRAM

WARM-UP:

Coaches Warm Up

SKILL/STRENGTH:

Back Squat 4 x 10

METCON:

3 RFT:
20 Wall Balls, 20/14

20 Ring Rows
500M Row

EXTRA CREDIT:

4 x 10 Strict Press

or 

4 x 10 Bent Over Row

 

RX PROGRAM

WARM-UP:

Coaches Warm Up

SKILL/STRENGTH:

Back Squat

10 Reps @ 60%

8 Reps @ 70%

8 Reps @ 75%

8 Reps @ 80%

METCON: 

3 RFT:
30 Wall Balls, 20/14

30 Pull ups
500M Row

EXTRA CREDIT:

4 x 10 Strict Press

or 

4 x 10 Bent Over Row

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