Wednesday 11.8.2017

**Competition Meeting**We will be holding a meeting on Wednesday, November 15th, at 6:45pm, for anyone that is interesting in training competitively for the CrossFit Open.This includes those that currently train under our “Competition” program, those that follow “Performance,” but are interested in being competitive, or anyone that wants to learn more about CrossFit as a sport, and how we apply our training principles to that.The meeting should not take longer than 30 minutes, and we appreciate attendance from any and all that fit the above descriptions.If you cannot attend, but are interested, or if you currently attend another gym, but want to learn more about Full Range’s Competition training, please email Adam@fullrangecrossfit.com for more info.

"FITNESS"

A. Three sets of:Front Squat x 6-8 repsRest 45 secondsSingle Leg Hip Bridge x 8-10 reps each legRest 45 secondsSingle Arm DB Row x 8-10 reps each armRest 45 secondsB. Complete as many rounds and reps as possible in 10 minutes of:10 Burpees25-ft Walking Lunge30 Double-Unders (or 60 Singles)25-ft Walking LungeC. Four sets of:20 Seconds of Hollow Hold10 Seconds of Rest20 Seconds of Arch Hold10 Seconds of Rest

"PERFORMANCE"

A. Every two minutes, for 12 minutes (6 sets of):Front Squat x 2-3 reps @70% of 1-RMThe goal of these squats is to practice speed out of the bottom; they should not be very heavy, but fast, and with good mechanics.B. Complete as many rounds and reps as possible in 10 minutes of:10 Burpees25-ft Walking Lunge30 Double-Unders25-ft Walking LungeC. Four sets of:20 Seconds of Hollow Hold10 Seconds of Rest20 Seconds of Arch Hold10 Seconds of Rest

"COMPETITION"

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

"ENDURANCE"

45 Minutes @ steady effort:1 Mile Assault Bike100 Meter Dual KB Front-Rack Walk (heavy)1000 Meter Row90 Second Plank (accumulated)800 Meter Run