CFRT Second In House FUNdown

CFRT Second In House FUNdown

Warm Up and Mobility

Final Make Up Day
(Please Email me your Before and After numbers from this cycle if you haven’t already to

5 -10 Pull Up Practice
5 – 10 Floor Kips
Open Prep
5 – 10 C2B – Unbroken-β€―(Even)
5 x Box Jumps 30/24″ + 25 x Double Unders – Unbroken- (Odd)Β 

50-40-30-20-10 of
Push Ups
Double Unders
10 x Deadlift 185/135 after each round, end on Deadlifts


CFRT’s Friday Night Fiestas!

During the CrossFit Open we will be changing up our Friday night schedule a bit. Each week the WODs will be announced on Thursday evening and programmed as the box WOD every Friday. Day time classes will remain the same however we will be blocking off a 4:30-6:30pm time slot where we will run continuous heats for the open wods. Heat times will differ each week depending on the WOD announced. Once everyone has had a chance to WOD we will hang out for a bit and recover, eat, chat etc. CFRT will provide the food. The first Friday is 2/27 and will continue through 3/27.Β Lets get ready for a great 2015 Open Season!!