CFS Dry Tri Event…..Open To The Public!

Feb 13th, 2021

Category: Uncategorized

CFS Dry Tri Event…..Open To The Public!

Julia

CFS Dry Tri
It’s about time for another CFS Event…..Social Distance Style! Row, Bike & Burpee your way through our first ever CFS Dry Tri!!  Join us on Saturday February 27th  the event will run from 7:00 AM to 12:00 PM. The Dry Tri is Open to the public and Free for CFS Members! There will be a heat every 20 Minutes starting at 7:40am. There will be 10 participants per heat. 20 participants will be working at once as heats overlap.


All participants will be in squares 14 ft apart and masks are required at all times. Your heat will be welcomed into the warm-up section of the gym 20 minutes before your heat. Please do not plan to warm-up prior to that window.  This event is for the purpose of FUN and to get you moving. If you are entering to win a trip to Florida, you will be sorely disappointed. However, we do plan to have some prizes for top finishers!

Workout Is as follows…
RX (35:00 Cap)
3000m Row
3 Mile Bike
100 Burpees

Intermediate (35:00 Cap)
2000m Row
1.5 Mile Bike.
50 Burpee

Divisions – RX, Intermediate, Masters 40-55, Masters 55+.
Masters – Can complete RX or scaled. RX will be ranked above scaled on the leaderboard

For more information and to register CLICK HERE!

Warm-up
500M Row

-Then-

2 Rounds
30s Work|15s Rest
-Shoulder Activators*
-Mt. Climber for Hip Stretch
-L- Pull-Up Hang**
-Active Squat Hold
Hand Release Push-Up

*Mod Scap Push-Up
**Mod Hollow Hold
***ADV – Chin over bar hold

Mobility
Chest Stretch
Lat Stretch

Skill
Pull-Ups Chin Over Bar & Chest To Bar

WOD
Complete as many rounds as possible in 30 minutes of:

500m row
3 rounds of Strict Cindy*

*1 Round of Strict Cindy is:
5 Strict Pull-ups
10 Push-ups
15 Squats

Level 2 – 3 Pull Ups, 7 Push Ups 
Level 1- 5 Ring Rows, 5 Push-ups, 10 Squats
ADV – Strict L Pull-Up 

Coaches Note – We want to work that strict strength today – so scale pull ups accordingly! We can add in bands or decrease reps to make sets manageable

Extra Work
Odd – Deadlift 10-8-6-4-2 Reps
Even- 2 Rope Climbs

ADV – Legless
Rx+ – 1 Legless, 1 Rope Climb