Monday 11.21.2016

*Thanksgiving Week Schedule:Monday-Tuesday: Regular timesWednesday: No 6:30pm classThursday (Thanksgiving) : Open Gym 8:30-10amFriday: 7am, 9am, 4:30pm classes; 8am & 3:30pm Open GymSaturday: Regular times

"FITNESS" & "PERFORMANCE"

“Fall Primal Challenge Baseline Re-Test”A. Take 12-15 minutes to build a 3-RM Back SquatB. One set of:Strict Pull-Ups x Max RepsNote number of reps achieved; if assistance was used on your last attempt, please use the same set-up as you did at that time.C. For max reps/calories:3 Minutes of Burpee Box Jump Overs (24/20″)Rest 60 seconds3 Minutes of Wall Balls (20/14 lb)Rest 60 seconds3 Minutes of Rowing (for calories)Note reps achieved for each element, as well as any scaling that was done. Compare to 10.31.2016

"COMPETITION"

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

"ENDURANCE"

20 Seconds Assault Bike @85-90%40 Seconds Assault Bike @ easy spinx 30 minutes