In 5 Minutes:
30 Single-Arm Dumbbell Hang Clean and Jerks 50/35
20 Single-Arm Overhead Alternating Dumbbell Reverse Lunges
10 Chest-to-Bar Pull-Ups
Max Calories Rowed In Remaining Time
Rest 5:00 between sets
Complete today’s work at a pace that you could maintain for 20+ minutes. Break it up and pace consistently as needed in order to have similar splits for each set and a similar score for each row. Split the dumbbell work evenly between both arms, breaking it up however desired: for example—3 sets of 5 each arm on the Clean and Jerks and 2 sets of 10 each arm on the Lunges. Modify the Chest-to-Bar Pull-Ups to Chin-over-Bar, Jumping Chest-to-Bar, or to Ring Rows as appropriate. The first round should feel “too easy,” the second and third ones just right.
Post work to comments.
Week 1 of 4
Tomorrow: Friday Night Lights 20.2
Our second Friday Night Lights event of the Open goes down tomorrow, October 17th starting at 7:00pm. Take on 20.2 in a super-fun, high-energy environment!
Everyone is welcomed to participate. Get ready to throw down! The high fives will be plentiful.
Go HERE to sign up for a heat!
We invite everyone to come out and cheer for your fellow CFSBKers! BYOB, if you’re into that.
Please note that we’ll be offering 4:30pm and 5:30pm classes on Friday nights throughout the Open, but Friday 6:30pm classes will be cancelled for the next 5 weeks. Because Friday is no longer a scheduled rest day, we’ll be running the Open Workouts only during Friday Night Lights and Saturday group classes. You can, of course, also do the workouts during Open Gym.
Wondering how you stack up after 20.1? Here are CFSBK’s Open Leaderboards:
- Women 35-39
- Men 35-39
- Women 40-44
- Men 40-44
- Women 45-49
- Men 45-49
- Women 50-54
- Men 50-54
- Women 55-59
- Men 55-59
- Women 60+
- Men 60+
Thank you to Coach Brett for putting these together!
News and Notes
- This Saturday’s 11am Active Recovery class is cancelled.
- Put yourself in the expert hands of a certified Wim Hof Method Instructor to learn the 3 pillars of the Wim Hof Method: Breathing Technique, Cold Exposure, and Commitment. Find out how you can utilize oxygen and cold exposure to optimize body & mind, and learn about the underlying physiology. This time around we’re offering two different seminars, a full Fundamentals Workshop on October 19th and a 2-hour session on October 26th for those who have already taken the Fundamentals seminar.
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