Announcements

CFC Rule 7: Pay attention when the coach is giving instruction.
It doesn’t matter if you’ve been doing CrossFit for 1 month or 5 years, it’s disrespectful to have your own private conversation, or do your own thing when the coach is trying to give instruction to the class. You may know how to perform each movement off the top of your head, but not everyone does, so just be patient and quiet and let everyone get the full benefits of the coaches’ knowledge. Besides, you might learn something new that you would have otherwise missed!

CF Pre-Game

Coach Led:

Strength - 1 x 2 Bench Press

Bench press 2 Reps
Build as able.

* Metcon optional.

CF MetCon - Annie

50-40-30-20-10
Double-unders
Sit-ups
12:00 Cap

Unloaded Warm Up

-200m Run
-Yogi Worms
2RNFT:
-Lunge/Elbow/Reach
-High knees
-Butt kicks
-Duck walk
-30s in bottom of squat


Unloaded - 9/18/2018 - Unloaded

3RFT:
50 Squats
100 Lunge steps
400m Run