July 7, 2016

F3 Games – Open Gym

The F3 Games partner competition is fast-approaching and a few of the workouts have been announced. We will be holding an open gym session NEXT Saturday, July 16 from 11 AM to 1 PM so that

teams may practice.

Please feel free to test events/movements prior to this open gym session. We will be on hand to help with strategy,

to judge, etc.

If you have any questions regarding game-day (strategy, nutrition, what to pack, etc.), reach out to us any time.

Anyone interested in spectating and supporting all the CFVB teams (I believe we have 9 or so), the competition is on Saturday, July 23 at F3 CrossFit in Winter Springs.

margaret stretch

Workout of the Day
2000m row 70%
rest 5 minutes

1000m row 80%
rest 3 minutes

500m row 90%
rest 2 minutes

250m row 95%

*pay attention to average 500m split pace, all of these should NOT be rowed holding the same pace on the monitor. Pace should increase each interval.

2:00 each side dragon
dragon pose
2:00 each side pigeon
2:00 each side internal supine twist
internal supine twist
1:00 frog stretch

Post your scores to the Whiteboard.


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