Happy Birthday to Joseph Valdez, Matt Vaughn & Kristen Bluhm

Announcements

New Class Hours starting in September! Check Email, Wodify, FB Group or ask a Coach!

CrossFit Feral – NW – CrossFit

Field Day: Today is intended to be fun a day and a change of pace, but still quite challenging. All tests of these tests you will see again and are great ways to measure our fitness. Overall, you can rest as much as needed in order and can complete these events in any order.

Warm-up

Warm-up (No Measure)

Funnell Tag x 5:00

*Partner up and complete:

30 Partner Wallballs

30 Partner Medball Chest-passes

30 Ball Russian Twists

30 Partner Wallballs

+

Foam Roll x 10 passes each:

– Quads

– IT Bands

– Thoracic Spine

– Lats

– Hamstrings

Metcon

“Field Day”

All tests can be done in random order. Partner up for tests 1,2,4,5,6 to count eachothers reps/distance. Complete run test on your own, on a running clock.

1): Max Distance Broad Jump (Distance)

*Max Alactic Capacity
– 3 attempts

2): Max Wallballs in 90s (AMRAP – Reps)

RX: 20/14

*Max Lactic Capacity

3): Max Distance Run in 12:00 (Distance)

*Threshold Test

4): Max Rope Climbs in 2:00 (AMRAP – Reps)

Scale = Ground to Standing with Rope

*Max Grip/Upper Pulling

5): Max Sit-ups in 60s (AMRAP – Reps)

*Hip Flexor/Abdominal Endurance Test

6): Max Burpees in 60s (AMRAP – Reps)