Friday 11.20.2015

*We have a couple of Full Rangers competing this weekend at local competitions: On Saturday, Kim Santos will be at the Turkey Throwdown at No Risk CrossFit in Smithfield, RI. On Sunday, Bob Tessier is competing in the "Ghetto Games" at CrossFit 508 in Plainville, MA. Please come out and show your support as they give their full effort this weekend! We will be there, and hope to see you too!

"FITNESS" &  "PERFORMANCE"

A. Three sets of:Front-Racked Alternating Lunges x 8-10 reps each leg @ 2011Rest 60-90 secondsTurkish Get-Ups x 2-3 reps each armRest 60-90 secondsStrict Toes to Bar (or hanging leg raises) x 6-8 reps @ 2110Rest 60-90 secondsB. Every 3 minutes, for 15 minutes (5 sets) for times of:10 Ball Slams AFAP10 Lateral Hops Over the Ball10/7 Calories Assault Bike

"COMPETITION"

You can find today's workout here: https://frcompetition.wordpress.com/

"ENDURANCE"

60 Minute Assault Bike for Max Calories