Saturday 8.13.2016

*ONE CLASS ONLY TODAY @8:30am.  Please join us afterward for some fun in Newport at our second annual FRCF Beach Day!

"FITNESS" & "PERFORMANCE"

A. Complete as many rounds and reps as possible in 3 minutes of:5 Power Cleans (135/95 lb)5 BurpeesRest 2 minutes, then…B. Complete as many rounds and reps as possible in 3 minutes of:12 Abmat Sit-ups9/6  Calorie Assault BikeRest 2 minutes, then…C. Against a 3-minute running clock, complete:400 Meter RunPull-ups or Muscle Ups x Max repsRest 2 minutes, then…Repeat parts A-C for a second time through.*Record scores for each part, ie:A. 5+6; 5+2B. 4+10; 4+10+2C. 10 MUs; 8 MUs

"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