CFNT cook out 3/31 and Open WOD tips

12:00pm- Jenny Allen, Artie S., Jason V. , Debbie M. , Leslie G., Dave P 12:20pm- Kevin Allen, Doug L., Megan T, Martin C, Eileen C 12:40pm- Jen B., Elyse M., Nick A, Dave C, Mike L, 1:00pm- Michael E., Jacob S, Dana L, Drew C 1:20pm- Peter B, Mike L, Adam L 1:40pm-Jared B, Jared C, Eric G ***Subject to Change, please check CFNT Blog first thing tomorrow morning and the White Board upon arrival at the box tomorrow. A few video’s with great tips for WOD 12.4 Above are some tips for Tomorrow’s WOD. Make sure you watch them and look up some more info to get ready for 12 minutes of fun! Today’s WOD is listed below this section. On Saturday March 31st we will be hosting our first ever CFNT Community WOD and Cookout. We really need you to RSVP to this event for yourself and friends you may bring.

CFNT 6 Month Anniversary/2012 Reebok CrossFit Open Games Celebration

All information below is subject to change due to weather and number of RSVP’s recieved. TEAMS You must RSVP by March 27th so we can set up teams in advance. The sooner the better. RSVP to 2 Males/2 Females Per Team, we will determine teams for you, so no need to try and do it on your own. PARTICPANTS: Members, Friends, and Family. TIME WOD 1 Starting Time – 11AM Food and celebration will follow conclusion of WOD’s (around 12:30PM-1PM) PLEASE Arrive 15 Minutes before WOD 1 and be warmed up. COMPETITION Format (this is subject to change upon receipt of RSVP’s) WOD 1 – Regular WOD (All 4 Members) (to be announced day of event) WOD 2 – Butcher/Tire Flip format TBD WOD 3 – Surprise WOD 1 (All 4 members) WOD 4 – Surprise WOD 2 (2 Members) FOOD We are hoping to have a grill on site for cooking purposes. Food dishes are highly encouraged. Paleo Options will be available and are also encouraged! Simply put, the more food the better! AGENDA We will be celebrating our 6 Month Anniversary, the 2012 Reebok CrossFit Open Games Conclusion Celebration (and those athlete who competed), and our finalization of being located at 609 N. Delaware for 2 more years (this is good news!).

Today’s Workout

Skill: Technique work for WOD 12.4 WOD 250 Meter Row: then, 3 rounds 10 ring rows 20 med ball squat cleans 20/14 30 double unders or jump ropes (mixture of movements to be determined upon your skill level) Post-Roll Out Mobility Work More Muscle Up Tips… Advanced TIPS but take a look!! ]]>

3 thoughts on “CFNT cook out 3/31 and Open WOD tips”

  1. Getting better DU’s.
    Backwards jumps, not so much!
    Just keep jumping is what they say.
    Enjoy the workout today everyone!

  2. Forgot to write my time down. I think somewhere around 11 minutes?
    The squat cleans with the wall ball were the hardest part in the WOD. Subbed 30 backwards jump ropes for the DUs. I’m determined to work on my DUs.

  3. Got to say, Jared, Peter, you are both fantastic examples of human beings. Thanks for working with me. If I could express how great full I am for you guys being so supportive I would.
    I think I’ll just have to show you by being committed. Once again thank you guys.
    (don’t worry I’m not crying as I write this) Ha