Monday 10.2.2017

Thank you to everyone that made the 2017 Fall Classic our biggest and best year yet! We are blown away by the effort put forth by the competitors and volunteers alike. Great job, and we could not be more proud of our gym and community!

"FITNESS"

A. Three sets of:Front Squat x 6 reps @ 31X1Rest 60 secondsSupine Ring Rows x 10-12 reps @ 2111Rest 60 secondsDouble-Under Practice x 60 secondsRest 60 secondsB. Two sets for times of:Row 500 Meters30 Box Jump-Overs20 Toes to BarRest 4 minutes between sets.

"PERFORMANCE"

A. Front Squat* Set 1 – 50% of possible 1-RM x 5 reps* Set 2 – 75% of possible 1-RM x 3 reps* Set 3 – 85% of possible 1-RM x 1 rep* Set 4 – 90-95% of possible 1-RM x 1 rep* Set 5 – Test 1-RM* Set 6 (optional) – Exceed Set 5 weight;Rest 2-3 minutes between sets and work on mobility to prepare for Part B.B. Two sets for times of:Row 500 Meters30 Box Jump-Overs (24/20")20 Toes to BarRest 4 minutes between sets

"COMPETITION"

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

"ENDURANCE"

60 Second Row @85-90% output60 Second Restx 10 sets