Warm-Up:
Coach’s choice
WOD prep:
Prep the movements.
3.2.1. go!
WOD:
Teams of 2 (50-minute cap)
Wheel House Joe for time:
2k row
800m sandbag run(50,35)
200 calorie bike
800m sandbag run(50,35)
2k row
*1 athlete works while the other rests.
*The run will be done in 100m increments around the parking lot. Divide the row, sandbag run, and bike as you wish.
Post WOD:
Foam roll for 5 minutes.
CFS Brief:
The 2020 CrossFit Open is quickly approaching. It is the first step in a worldwide competition toward reaching the CrossFit Games and being crowned the “Fittest on Earth”. Each week beginning October 10th, CrossFit HQ will release a workout online to be completed by the following Monday, for five consecutive weeks. Signing up for the Open is optional, but a fun way to test yourself. We’ll do the Open workouts every Friday in classes and as an option on Mondays.
Registration for the 2020 Reebok CrossFit Games Open is live! Sign up now to be a part of the five-week, five-workout online competition that unites CrossFit athletes all over the globe in the first stage of the season.
*In House Throwdown, Sunday, November 10th teams of 2 guy/guy, girl/girl.
Click here to register for this event
Click here to volunteer for this event
Operation Feed The Wolf! 12 Hour Physical and Mental Endurance Challenge
CFS is hosting a 12-hour physical challenge to be held from 10:00 PM to 10:00 AM starting Saturday night October 5th and ending on Sunday morning, October 6th. This event is designed to test your endurance, perseverance, and mental toughness, through a series of individual and team events. Exercise mental toughness and break through the barriers calling for comfort. Deny the voice saying “this is too hard”, deny the voice saying “what do I have to prove?”, Deny the voice saying “I can’t”.
This 12-hour CrossFit endurance evening consisting of multiple individual and group events is designed to test physical and mental toughness. Each WOD/event is briefed prior to execution, participants will not know the number, duration, or length of unique WOD/events. Rest and nutrition periods will be limited and programmed by the staff. No phones or watches permitted during the duration of the event.
The architect of this event is CFS member Mac Surber. Mac is a Captain in the Army and a Special Forces Team Leader.
Event cost is $60
Click here to register for OPERATION FEED THE WOLF!
Yes! This workout sounds awesome!
I would have liked this workout. But in Denver.
90 seconds each max reps. 100M run in between stations. 2 rounds.
Reverse lunges
Sit ups
Burpees
Flutter kicks
Jumping squats
Pushups
Jumping jacks.
Altitude makes a difference.
27:56 rx w/ Matt
Joe’s Wheelhouse (Which Incidentally is not Deb’s Wheelhouse): “Team Marriage Counseling” with Andrew: 38:57 Rx It may not be my wheelhouse, but I did really like this workout and embraced it for the opportunity to practice the bike and row. Andrew and I worked well together and stuck with our game plan for the workout. Impressive (but not surprising) to see that Ryan and Matt were finished just as we were starting our final row 🙂 Thanks Frozen – this was a great workout! And Joe needs to find a new wheelhouse.
31:05rx with the Wheel house boy!
31:22 Rx with Ken and Tyler