Friday 8.12.2016

*We will be holding only one class this Saturday (August 13th), at 8:30am.  Please join us afterward for some fun in Newport at our second annual FRCF Beach Day!

"FITNESS"

A. Five sets of:Back Squat x 4 reps (as heavy as able; add weight over the sets)Right into...Pull-ups x 6 reps (can do strict/assisted, or work kipping here)Right into....200 Foot Farmer's Carry (heavy)Rest 2 minutesB. Complete 15, 12, and 9 rep rounds for time of:Dumbbell Front SquatsDumbbell Renegade Rows (Push-up, Row Left, Row Right = 1 rep)

"PERFORMANCE"

A. Every 90 seconds, for 9 minutes (6 sets):Back Squat x 2 reps @85-87%*Followed by…One set of:Back Squat x 8 reps @ 75%*Goal is to increase weight from last week (8.5.2016)B. Complete 15, 12, and 9 rep rounds for time of:Thrusters (135/95 lb)Chest-to-Bar Pull-ups

"COMPETITION"

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

"ENDURANCE"

Five to Seven Sets of:1 Minute Row1 Minute Bike1 Minute Ski1 Minute Plank Hold1 Minute Double UndersRest 1 minute