1 Rep Max
Use the following rep scheme to warm up to your 1 rep max. 5-5-3-3-1-1-1-1. The sets of 5 are moderate, the sets of 3 will be the weight you have been using during your 5-5-5 training days. The sets of 1 will be 4+ attempts to safely establish a 1 rep max.
Partner Row and Hold
As a team row 1500m. Athlete A will row while Athlete B holds a weighted plate overhead. Teammates will alternate every 250m until 1500m is completed. Prescribed weight will be a 45 lbs bumper plate for the guys and a 25 lbs plate for the ladies. The plate must remain overhead and there will be a penalty for lowering the plate or resting it on your head. Plates will be scaled accordingly.
**CFF will be running in Norwood’s Turkey Trot this Sunday, November 20th. Runners should meet at Florian around 10 am and wear their CFF shirts. For more information click here
CFF’s Grand Opening FestivitiesDate: December 3rd Time: 11 am to 3 pm Games / Food / Beverage There will be one WOD with heats being run throughout the first half of the day. The workout and details will be announced next week and you will be required to sign up for heat. There will be a scaled version and everyone is encourage to participate. Please bring your family and friends … show them why you’ve been so happy the last month.