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.
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
2:00 each side pigeon
2:00 each side internal supine twist
1:00 frog stretch
Post your scores to the Whiteboard.