1130 at Fredericks Gym!
So remember to sign up for the Open! Also if you feel the inkling, sign up for the Festivus Games hosted by Crossfit Metanoia in April. It is an intermediate and novice level competition. I did it last year and it was a ton of fun and a great intro into “competitive” crossfit.
So due to several people already expressing a desire to do the festivus games we are going to due some Festivus specific workouts that will be for the Festivus participants. The rest of us are going to keep rocking on our normal schedule.
So for starters we are going to do:
2 x 500 meter row sprints with 5 minutes rest in between.
I know we did this a couple weeks ago but seriously give it a Max Effort attempt at taking 3 or 4 seconds off your previous best.
Bar Muscle Ups
Festivus Games Participants
We are going to establish some baselines before we get into specific programming. SOOO you have been convicted and sentenced to:
25 to Life (Named by Cliff)
10 Min time cap
25 wall ball 20/14
25 Air squat
25 HR Pushups
25 Dus or Sus (The one you start with is the one you stick with)
25 Am KBS 53/35
25 DU or SU (The one you start with is the one you have to stick with)
25 HR Pushups
25 Air Squat
25 Wall Ball 20/14
Wait 20 minutes then:
3 minutes to
Row 20 cal then
Bench press for total weight for the remaining time of the 3 minutes.
So 100# x 25=2500#s and that is your score!
Note: You have to keep the same weight on the bar once you start.