On Thursday at 5pm CFHQ will release 17.1. On Friday it will be the class workout however, this is not the ideal time to get a judged score. Class times are for the class and the coaches won’t be able to judge you or set up just for you. We will be running 2 dedicated “official” times. One on Friday at 7pm and the other on Sunday at 9:30. Please try to come to either (or both!) of these times to cheer, participate and maybe even help judge! If none of these times work for you, shoot me a message and we can work something out. If you have signed up online you must be judged and a proper score card submitted. If you are just doing the in-house portion we can be a little flexible but I’d like to keep everyone at the same standard, self judging won’t be the regular thing, only in some very specific cases (part of the fun is learning how to do a workout with someone counting everything out for you ;))
Any questions ask! Fun time starts soon!
Workout of the Day
Skill Practice Warm Up: Spend 8 minutes working on barbell lunges (front, back or overhead). Lunge out 20′ using progressively more challenging loads or more challenging variations. Plan on doing at least 4-6 ‘sets’. Share bars to reduce how much space is needed!
Strength: : 9×1 deficit deadlift – 9 of 14, same weight across, approximately 80 – 90% of max
Super Set: 9×2 strict weighted ring dip (or progressions), “across,” scale to the same challenge
Metabolic Conditioning: “Peter and the Wolf”
7 minute AMRAP
100m sprint (= 1 “rep) or 20’ shuttle run -no line touch-, 6 round trips
2 ‘heavy’ kettlebell swings (American)
100m sprint (= 1 “rep)
4 ‘heavy’ kettlebell swings, 100m sprint (= 1 “rep)
6 ‘heavy’ kettlebell swings, 100m sprint (= 1 “rep)
8 ‘heavy’ kettlebell swings, 100m sprint
Etc. (until the time runs out, keep doing one sprint, and adding two reps to the kb swings).
Scaling Guide: 40-100 reps, (Finishing the 10s or more)
Compare to: September 25, 2016
Optional ‘Cash Out’: 50m farmer carry, 15 wall ball, 3 rounds