Monday 10.22.2018

Reminder: Our friends from CBD Medic will be here today sampling their product line -- be sure to stop by and check them out!

"FITNESS"

A. Every 90 seconds, for 18 minutes (4 sets of each):Station 1 – Front Squat x 6 reps @ 2011Station 2 – Supine Ring Rows x 8-10 reps @ 2111Station 3 – Plank from Elbows x 45 secondsB. Three sets for max reps/calories of:60 Seconds of Toes to Bar or Hanging Knee Tucks60 Seconds of Burpee Box Jump-Overs60 Seconds of Rowing (for Calories)Rest 60 seconds

"PERFORMANCE"

A. Every two minutes, for 16 minutes (8 sets of):Front Squat x 2 repsBuild in load to today's heavy double.B. Three sets for max reps of:60 Seconds of Toes to Bar60 Seconds of Burpee Box Jump-Overs (24/20")60 Seconds of Rowing (for Calories)Rest 60 seconds

"COMPETITION"

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

"ENDURANCE"

For time:50-40-30-20-10Row CalsBike CalsAbmat Sit-ups