Wednesday 2.25.2015

*There are just a couple of spots left for Sunday's Olympic Lifting Seminar.  Sign up on the sheet by the office, or email adam@fullrangecrossfit.com**This Friday (6:30pm) is our first Friday Night Lights of the Open.  Whether you are competing this year, or supporting those who are, we expect a packed house!

"FITNESS" & "PERFORMANCE"

A. Take 12 minutes to build to today's 1-RM Push PressB. Complete as many rounds and reps as possible in 4 minutes of:Row 150/100 Meters10 Push Press (95/65 lbs)Rest 2 minutes, then...C. Complete as many rounds and reps as possible in 4 minutes of:3 Burpees to 6"6 Toes to Bar24 Double UndersRest 2 minutes, then...D. Complete as many rounds and reps a possible in 4 minutes of:AirDyne 10/8 Cals15 Ball Slams

"COMPETITION"

*For the duration of the Open, we will be following directly along with the Invictus Competition Program.  Please check their blog for today's workout.

"ENDURANCE"

Complete as many rounds and reps as possible in 30 minutes of:10 Cals AirDyne10 Cals Rowing50 Single Unders