Thursday 9.29.2016

*Our second annual Fall Classic Team Competition is this Saturday, October 1st. We will be holding no classes this day.  We encourage all of you to come by and cheer on your fellow Rangers, enjoy some samples for our vendors, and witness some amazing performances. First heats start at 9am!

"FITNESS" & "PERFORMANCE"

A. Three sets of:Romanian Deadlift x 8-10 repsRest 60 secondsDumbbell Bench Press x 10-12 reps (add bands if 60 lb/hand is too easy)Rest 60 secondsGoblet Lateral Lunges x 6 reps/sideRest 60 secondsB. Four sets for max reps:30 Seconds of Strict Handstand Push-ups or L-Seated Dumbbell PressRest 30 seconds30 Seconds of Hang Power Cleans (115/75 lb--beginners use Dumbbells here)Rest 30 Seconds30 Seconds of Shuttle Runs (30'- one length counts as one)Rest 90 seconds

"COMPETITION"

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

"ENDURANCE"

At Uncomfortable Pace:4 Minute Bike4 Minute Ski4 Minute Run w/Weight VestRest 2 minutes3 Minute Bike3 Minute Ski3 Minute Run w/weight vestRest 2 minutes2 Minute Bike2 Minute Ski2 Minute Run w/weight vest