Thursday 2.19.2015

**Reminder: We will be holding an informational meeting this Friday afternoon @6:30pm,  for anyone interested in taking part in the CrossFit Open.  Regardless of whether you are definitely in, on the fence, or just curious about the process, we will provide insight as to what you can expect in the upcoming weeks.  If you cannot make the meeting, but are interested, please contact adam@fullrangecrossfit.com.

"FITNESS" & "PERFORMANCE"

A. Complete as many rounds and reps as possible in 5 minutes of:AirDyne 15/12 Calories200ft Farmer's Walk (the whole gym, down and back, as heavy as possible)Rest 5 minutes, then...B. Complete as many rounds and reps as possible in 5 minutes of:10 Alternating Dumbbell Snatches15 Box Jump OversRest 5 minutes, then...C. Complete as many rounds and reps as possible in 5 minutes of:Row 200 Meters10 Burpees over the ErgRest 5 minutes, then...D. Complete as many rounds and reps as possible in 5 minutes of:20 Kettlebell Swings20 Push-ups

"COMPETITION"

Rest Day/Active Recovery

"ENDURANCE"

On the Airdyne or Assault Bike:5 Minutes for Max CaloriesRest 5 minutes4 Minutes for Max CaloriesRest 4 minutes3 Minutes for Max CaloriesRest 3 minutes2 Minutes for Max CaloriesRest 2 minutes1 Minute for Max Calories