Friday & The Weekend; Feb 27-March 1

Friday & The Weekend; Feb 27-March 1

Friday & The Weekend; Feb 27-March 1

Hey gang! It’s time to kick off Friday Night Lights today!

We have a regular schedule through the weekend.

  • There is no 4:30pm class on Fridays until after the Open.
  • Friday Night Lights runs 5:30-7:30pm.
  • We will be running the WOD in heats so sign up on the whiteboard for when you want to go!
  • We have a DJ coming & the event will end with a Community potluck.
  • This week’s theme is to kick off the 2015 CF Games Open with your ‘CFHV 2015 Open T-Shirt!’
  • We’ll be giving out our coveted ‘Yeah Buddy’ passes to all Friends & Family who attend….

And….

  • We’re launching our newest program to everyone!

So yeah – definitely be here Friday Night. We need your energy support and awesomeness.

2. 2nd Chance Sunday’s will be taking place after the Energizer [Sundays 10am] – at 11am for the 5 weeks of the Open.

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Friday’s Training;

Fitness/Performance/Sport

WOD: 15.1;

Fitness: Scaled

Complete as many rounds and reps as possible in 9 minutes of:
15 hanging knee raises
10 deadlifts (85 / 55 lb.)
5 snatches* (85 / 55 lb.)
*ground-to-overhead allowed

Performance/Sport: Rx

WORKOUT 15.1

Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)

WORKOUT 15.1a

1-rep-max clean and jerk
6-minute time cap

MAP; 7:30am Only today [5:30pm is Friday Night Lights]

6 min on 2 min off x4;

1 &3; 5x Pull Ups 10x Push Ups 15x Squats

2&4; 10x Sit Ups 50x Jump Rope Passes

Saturday; 

9am is AC/DC; Structural Lifting & Cyclical Conditioning

10am is Team/Partner WOD

11am is Barbell Strength

Sunday; 

10am is the Energizer [formerly Long WOD]

11am is 2nd Chance Sunday for the Open workout.