Monday's WOD - 2/15/2016


CF Open Schedule Change Announcement:

Rest Day will be changing to Thursday during the CF Open, announcement party beginning at 630p each Thursday night and throwdown to follow for athletes who want to get the open WOD out of the way. Normal classes on Monday, Tuesday, Wednesday, & CF Open WOD on Friday, normal classes at 8a & 10a on Saturday plus Open WOD ups/repeats at 9a & 11a.

3x - 5 Russian KBS + 5 American KBS

Pistol Progression, work through each progression having athletes complete 5-10 reps of each variation in order to select one for the workout.


Push Press



1x1+Amrap @95%ww

**working weight/training max = 90% of 1RM


12 min AMRAP:

250m Row

10 Pistols or variation

15 American KBS

#rowing #pistols #americankbs

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