Friday 3.6.2015

*Friday Night Lights for 15.2 is tonight at 6:30pm!  All competitors should plan to arrive by 6, with our first heat starting at 6:45.**Our next Group Fundamentals Class starts this coming Monday!  If you know anyone that might be interested, have them contact adam@fullrangecrossfit.com.  We are forever thankful for your referrals!***Last chance to order a hoodie or crew neck sweatshirt.  Order sheet is by the office, or email alecia@fullrangecrossfit.com

"FITNESS"

A. Every 4 minutes, for 16 minutes (4 sets):Front Squat x 6 reps @3011(add weight if you get all 6 reps)Rest 15 secondsKettlebell or Dumbbell Waiter's Walk x 100ft/armRest 15 secondsSupine Ring Rows x 8 reps @2111B. In teams of two, alternate every 10 reps to complete as many rounds and reps as possible in 20 minutes of:20 Overhead Walking Lunge Steps (45/25)20 Burpees20 Box JumpsC. Three sets of:Reverse Snow Angels x 12-15 repsRest as needed

"PERFORMANCE"

A. Every two minutes, for 16 minutes (8 sets of):Overhead Squat x 3-4 repsBuild in weight over the course of the 8 sets.B. In teams of two, alternate every 10 reps to complete as many rounds and reps as possible in 20 minutes of:20 Overhead Squats (95/65)20 Burpees20 Box Jumps (24/20")C. Three sets of:Reverse Snow Angels x 12-15 repsRest as needed

"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"

Row 5 minutes at moderate paceRest 2 minutes, then…Seven sets of:Row 350m @high effortRest 2 minutes between setsRest 2 minute, then…Row 5 minutes at easy pace