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10/11/2019

10
Oct

10/11/2019

CFT – CROSSFIT

LONG WEEKEND SCHEDULE!
Friday Oct 11th – 6AM, 9AM, 11AM, 5:30PM
Saturday Oct 12th – CrossFit Open 10AM-12PM
Sunday Oct 13th – CLOSED
Monday Oct 14th – 9AM, 11AM

Don’t forget to sign up for the CrossFit Open, if you haven’t already!

Friday’s will be a scheduled Active Recovery Day if you’re completing your Open workout on the Saturday. You can also come in and use the gym to go through a dry run through. For those of you performing your open workout on Friday, we will be running it as the class program and will have a coach available to score you.

https://games.crossfit.com/cf/login?flow=games&returnTo=%2Fregister%2Fopen&refererFrom=https%3A%2F%2Fgames.crossfit.com%2F

Pre-Training

Warm-Up:

2:00 Bike

2 Rounds Not For Time:

20s [email protected] Effort

5 Partial Burpees+5 Bootstrap

14 Lunges

20s Supine Grip Hang

2 Sets:

Game Pace:

1:00 Row

5 Ground To Overhead

5 Bar-Facing Burpees

-Use this to find rhythm and tempo that you want to maintain for 10 rounds.

Metcon

Crossfit Games Open 20.1 (Ages 16-54) (Time)

10 rounds for time of:

8 ground-to-overheads, 95 lb/65lb

10 bar-facing burpees

Time cap: 15 minutes

Crossfit Games Open 20.1 Scaled (Ages 16-54) (Time)

10 rounds for time of:

8 ground-to-overheads, 65 lb /45lb

10 bar-facing burpees*

*May step over bar on burpees

Time cap: 15 minutes