150327 Friday – Open 15.5

Tonight (Friday) we will be doing the last Open workout for the season and Tres Agaves will be here to serve up Post workout Margaritas. The ‘Meathead’ burger food truck will be here as well. Heats will start at 6:00pm and go until 7:30pm. Please sign up in advance for one of the time slots (Register just as you would normally for class but select ‘CF Games Open’). The normal 6:30pm class has been canceled in both Pleasant Hill and Alamo, making the 5:30 class the last available. Sunday’s normal schedule has been reduced because of the Friday night event so come join us Friday Night!

Mobility: Shoulder and Hip Mobility

Skill Practice Warm Up: Work on thruster technique and go over a strategy to figure out how you want to break up the sets of thrusters.

Strength Workout: None.

Metabolic Conditioning Workout:  “Open Workout 15.5” – For Time

27 – 21 – 15 – 9

Row for Calories

Thrusters (Men: 95lbs,  Women*: 65lbs)

Scaling Guide: 6:00 – 20:00 Minutes (20 minute cut off if you are not doing the open)

Coaching Tips: Break the Thrusters up early and often. If you are not doing the open and the thrusters look daunting cut the round of 27 and start at 21.

Log your results online by clicking here.

Compare To:  New Workout

For all the details including teen and masters scaling visit the CF Games website HERE.

Optional “Cash Out”: None

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