19.1 Friday night lights and the open

Friday feb 22,2019

here are the details for the open:

Every Friday the “OPEN” wod will be the programmed wod. Each athlete will perform the workout and be judged by someone. If you would like to participate in the OPEN GYM LEADERBOARD, then sign up on the sheet and deposit $20 into the envelope. All proceeds will be used for the gym and new equipment chosen by the winner of the OPEN. Coach Meshell will be in charge of organizing all of the leaderboard updates.

FRIDAY NIGHT LIGHTS 5PM-7PM
If you want to gather together with a majority of people that will help encourage you during the wod this is a great time to come and hang with everyone. The Mcgivney’s have chosen to help BBQ at the gym. Bring your own drinks and respect the environment especially with children present.

If you would like to come to your regularly scheduled class and run through the wod just to feel what you will experience that is fine as well.

PROS to participation
This is a time where you can evaluate and test your fitness in a competitive environment where standards are important and athletes are held accountable. Many times these focused times athletes go far beyond what they thought possible and many PR’s are achieved. These next 5 weeks are very communal in nature and the community strengthens because of it. Be a part of the community at CFL, it’s good for your health.

EXPECTED RULES:
- Know the standards
- respect your judge
- The judge is expected to NO REP when a REP is not completed.
- have a positive attitude. No one likes negativity.
- BE A GOOD SPORT. Encourage your competitor.

WORKOUT 19.1
15 min Amrap
19 wallballs
19 cal row

In the wall-ball shot, the medicine ball must be taken from the bottom of a squat, hip crease below the knee, and thrown to hit the specifed target. The rep is credited when the CENTER of the ball hits the target at or above the speci ed target height. If the ball hits low or does not hit the wall, it is a “no rep.” If the ball drops to the ground from the top, it cannot be caught o the bounce to begin the next rep. The ball must settle on the ground before being picked up for the next rep.

ROW

The monitor on the rower must be set to zero at the beginning of each row. The athlete may have assistance resetting the monitor. The athlete must stay seated on the rower until the monitor reads 19 calories.

Rx’d: (Ages 16-54)
Men throw 20-lb. ball to 10-ft. target Women throw 14-lb. ball to 9-ft. target

Scaled: (Ages 16-54)
Men throw 14-lb. ball to 10-ft. target Women throw 10-lb. ball to 9-ft. target

Teenagers 14-15:

Boys throw 14-lb. ball to 9-ft. target Girls throw 10-lb. ball to 9-ft. target

Scaled Teenagers 14-15:

Boys throw 14-lb. ball to 8-ft. target Girls throw 10-lb. ball to 8-ft. target

Masters 55+:

Men throw 20-lb. ball to 9-ft. target Women throw 10-lb. ball to 9-ft. target

Scaled Masters 55+:

Men throw 14-lb. ball to 8-ft. target Women throw 10-lb. ball to 8-ft. target