Air pump

All of the this today.

**ANNOUNCEMENTS**

• THE OPEN: Want to know a good way to kick your training up a notch?   Yep, you got it… register for the OPEN!  Remember, this is designed to be inclusive.  There are Rx, scaled, masters, and teen divisions.  Something for everyone!  We currently have 17 people signed up.  I would like to double that before week 1 starts, so let’s get busy y’all!  It’s all kicks off Feb 22 and you can register for it HERE!  Be sure and choose “CrossFit Cadence” as your affiliate and “RPM Training” as your team!
• FRIDAY NIGHT LIGHTS:  This year, our official OPEN house parties will be on Friday evenings for the first 4 weeks.  You’ll still be able to complete them over the weekend if Friday doesn’t work for you, but if you want a little extra fanfare and fun, get in on Fridays at 6pm!

CROSSFIT

S&P Cycle: pull – press – pull – off – SQUAT

A. 3 rounds, each for time:

• 25/18 cal air bike
• 25/18 pullups
• 25 front squats (75/45)

*rest 3-4 min bt rounds

B. 10 rounds:

• 10 down to 1 hollow rock (count each time you rock to your shoulder blades as 1 rep)
• 10 situps

CSPORT

A. AMRAP in 10 min
10 bench press
20 renegade rows
200m run

B. AMRAP in 10 min
10 DB front squats @ 3211 tempo
20 alt. weighted step ups
200m row

C. 30-20-10
K2E
KBS
no-pushup burpees