Happy Birthday Monsta & Viviyan!!!
Member Mash Early Registration is now open and runs through 9/26 (all payments will be processed or are due 9/26). If you have questions just ask a coach. Register here…
The Feral Fitness Challenge kicks off on Saturday 9/22 and will run through Thanksgiving EVE, just in time to enjoy your favorite holiday dishes. You may join up until the start day and payment for this one ($12) is due at time of registration. Use the link for for information and to get signed up…
CrossFit Feral – NW – CrossFit
– Metcon: Benchmark workout with a fair amount of work in 2 rounds. Be smart and don’t hit failure with your push-ups; break your sets strategically. 80% effort.
Warm-up (No Measure)
Set up in rows as you would for a dynamic warmup. Coach calls “3-2-1-go,” and each “walker” leaves their mark. They “race” down and back and upon return, they high-five the person behind them in line, and that person takes off.
Then with the Remaining time:
EMOM – Dips & DUs (AMRAP – Reps)
Every 1 min for 10 mins do:
Ring Dips Men=5, Women=3
30 Double Unders
Men = 10 ring dips
Women = 7 ring dips
BP “New Workout Plan” (Time)
2 RFT (25:00 cap):
75 Air Squats
Rx+:(50 Alt. Pistols each round in place of Air Squats)
L2: (50 Air Squats) (30 Box Push-ups) (Knee Lifts)
L1: (35 Air Squats) (15 Box Push-ups) (Abmat Sit-ups) (400-600m Run)
Barbell Curls: 3 x 10. Rest 60s.
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