Saturday 9.24.2016

*Weekend Update*

• Full Rangers Elyssa, Tracy Wong, Sara Kemper, and Shelby and coaches Jake and Cooper are all competing this weekend at the "Suffer on Saturday" event at Reebok CrossFit Medfield. Wish them all luck when you see them, or better yet, head up there and cheer them on!
• This Sunday is our second Rowing Clinic with our very own Mark Spatcher.   If you want to learn how to be more effiecent on the erg, and get more power out of your pull, come down at 11am.  Free for members; $20 for guests.

"FITNESS" & "PERFORMANCE"

Against a 3-minute running clock, complete as many rounds and reps as possible of:20 Pull-Ups30 Push-Ups40 Sit-Ups50 Air SquatsRest 3 minutes between sets, and complete a total of five sets. Pick up each set from where you left off on the previous one.

"COMPETITION"

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

"ENDURANCE"

50-40-30-20-10Ski CaloriesRow CaloriesAb-Mat Sit-ups