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

Workout of the Day
:05
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.

:40
Mobility
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.