COMPETITORS 6.20.15/6.21.15

6.20.15 Saturday

Rest day/Active Recovery

For some it’s competition day. Good luck, go out there and give it your all and have fun!!

6.21.15 Sunday (HAPPY FATHERS DAY)

TODAY IS A TEST DAY!!!!

Coach Caldas wants to see all scores posted on the CF Whiteboard on the website. This is a BENCHMARK workout, it’s a good Time to start using the whiteboard to track your progress. GOOD LUCK EVERYONE!!!!!

Don’t Forget we have some great teams competing tomorrow at CF Homebase. Kicks off at 9am!!!!

Workout of the Day
“Fight Gone Bad”
Three rounds of:
Wallball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push press, 75 pounds (Reps)
Row (Calories)

*In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

EXTRA CREDIT
(below is only extra credit if you need work in these areas)

CORE
3 x max repS toe 2 bars rest as needed

ENDURANCE
Choose ONE of the following sports:
4-6 rounds
Swim (Th,F,Sa): Repeat 4:00 on, 3:00 off until form/pace deteriorates
Bike (Th,F,Sa): Repeat 4:00 on, 3:00 off, use a long hill if you’ve got one, until form/pace deteriorates
Run (Th,F,Sa): Repeat 4:00 on, 3:00 off, use a long hill if you’ve got one, until form/pace deteriorates
Row (Th,F,Sa): Repeat 4:00 on, 3:00 off until form/pace deteriorates

Post your results to the Whiteboard.

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