Monday 2.29.2016

*Awesome job to everyone that completed 16.1! Whether it was in class, or at our Friday Night Lights event, we saw some amazing performances, and couldn't be prouder of all of you!  Several folks got their first-ever (then second, then third...then 8th!) Chest-to-Bar Pull-ups during the workout, and a bunch more people put aside their fears, and threw down in their first Open workout in front of a huge crowd of people.  Great stuff so far, and much more to come in the next few weeks.If you missed our first Friday Night Lights event, be sure to make it in this week for another chance to support your friends and witness some seriously impressive performances!*Please don't forget to submit your score for 16.1 BEFORE 8pm on MONDAY NIGHT!

"FITNESS"

A. Three sets of:Deadlift x 6-8 repsRest 60 secondsDumbbell Bench Press x 10-12 reps @2011Rest 60 secondsAlternating Reverse Lunges x 16-20 reps (goblet hold is preferred)Rest 60 secondsB. Four rounds for time of:Run 300 Meters15 Kettlebell SwingsC. Three sets of:Single Arm Dumbbell Row x 8-12 reps @2111Rest as neededFront-Leaning Rest on Rings x 60-90 secondsRest as needed

"PERFORMANCE"

A. Take 15-20 minutes to build to today's 1-RM CleanB. Four rounds for time of:Run 300 Meters10 Power Cleans (135/95)C. Three sets of:Single Arm Dumbbell Row x 8-12 reps @2111Rest as neededFront-Leaning Rest on Rings x 60-90 secondsRest as needed

"COMPETITION"

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

"ENDURANCE"

2 Minute Row, Run, or Bike @ tough paceRest 1 minutex 8 sets