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Announcements
CFP FALL FESTIVAL is on Nov 18th @ 3pm. RSVP by 11/10 HERE https://bit.ly/cfpfallfestival Friends and family invited!!
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Metcon (6 Rounds for distance)
6×5 Min at Easy Pace w/1 Min Rest between reps
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Metcon (Distance)
2 Sets:
4 Minutes at RPE5, 1 Min Rest
2 Minutes at RPE5, 1 Min Rest
3 Minutes at RPE5
*Rest 5 Min between sets.
Cooldown
400 meter walk
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Metcon (Distance)
Run: 20 Minute Test
20 Min at RPE10 (Record Meters)
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Metcon (Distance)
6 Min at RPE5-6
3 Min at RPE3
3 Min at RPE5.5,
6 Min at RPE3
2 Min at RPE5.5, 45 Sec Rest
2 Min at RPE5.5, 45 Sec Rest
2 Min at RPE2-3,
4x (10 Sec at RPE10, 50 Sec Rest)
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Metcon (Distance)
8 Sets:
20 Sec at RPE8
90 Sec at RPE2-3
*No rest between reps or sets.
Cooldown
400m walk
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Aerobic Capacity/Spartan SGX Training
Metcon (Distance)
8 Min at RPE3, 3 Min Rest
3 Sets
2 Min at RPE7
3 Min at RPE3
*No rest between reps & 90 Sec rest between sets.
6x (30 Sec RPE9, 30 Sec RPE3, 30 Sec RPE1)
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Announcements
Register for our FREE Bullet Proof Shoulders Clinic with Polaris PT next Saturday Sep 9th from 10-12pm. Register at front desk or in our Instagram bio! Free to the public as well so grab a friend!
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Aerobic Capacity/Spartan SGX Training
Metcon (2 Rounds for distance)
10 Minutes at RPE3
-Rest 2 Minutes-
5 Sets:
5 Minutes at RPE3
30 Second surge at RPE8
*No rest between reps or sets.
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Aerobic Capacity/Spartan SGX
Metcon (3 Rounds for distance)
3 Sets:
2 Minutes at RPE6, 1 Min Rest
90 Seconds at RPE7, 1 Min Rest
60 Seconds at RPE8
*Rest 3 Minutes between sets.