photo (5)Hip Popping on the mats, all the cool kids are doing it!

Killer job tackling Open WOD 14.1! Remember you have until Monday at 8pm EST to submit your scores.

If you are participating in the CF Open be sure to get your name and shirt size written up on the sign up sheet next to the front door.

Winner of the Oscars week will be announced early this week. Thanks to all those who submitted!

 A. Conditioning:

Teams of 3, 12 min AMRAP

P1 45 sec Bench Press 135/95

15 second rest/rotation

P2 45 sec Matador Dips

15 second rest/rotation

P3 45 sec Stone ground to shoulder

15 second rest/rotation

B. Strength

15 min to build to a new 1 RM Back Squat

C.  Conditioning

for time

50 double dip wall balls

1 double dip = 1 air squat with wall ball + 1 wall ball