FNL #FFLRANKER @ Raincity
Join us for a Friday Night Lights #RaincityOpen style class!
This is open to anyone on an [FF] membership @ Raincity - whether you’re interested in or planning on taking part in the Functional Fitness League season or not!
You’ll be able to reserve your spot / register just like the #RAINCITYOPEN Classes :) 7PM start! Thor will probably bring earnest ice cream and/or beer.
#RAthletes can get half price ($5) Ranker registration with promo code: raincityranker391
Register for the ranker:
https://www.functionalfitnessleague.com/seasons/2020-s1-ranker
For anyone interested in taking part in the upcoming Functional Fitness League season - you must first complete the RANKER workouts! For those not sure if they’re interested - come throw down with your crew anyways :)
If you don’t already have a team planned, submitting an #FFLRANKER score will be like adding yourself to the affiliate roster of eligible athletes that will help ensure you get drafted on an appropriate level team!
Remember, if you cannot make it to our event but want to take part in the upcoming FFL season; you can do these workouts anytime during open gym!
Prescribed:
1x Power Clean
2x Hang Squat Cleans
1x Jerk
Scaled:
2x Hang Power Cleans
1x Jerk
Score:
Heaviest successful lift
Event #2: Gymnasty Cardio
With a 4 minute running clock the athlete must complete:
A single set for max reps of unbroken...
Prescribed: Chest to Bar Pullups
Intermediate: Chin over bar Pullups
Scaled: Band Assisted Chin Over bar Pullups
Straight into...
Max Calorie Assault Bike in the remaining time.
Score (2 events):
2A: Unbroken Gymnastics reps
2B: Total pullups + total calories
Event #3: Classic Couplet
For time, 10 minute cap:
Prescribed:
21-15-9 Reps
Dual Dumbbell Thruster (50/35lb)
Burpee Box Jumps (24/20")
Intermediate:
21-15-9 Reps:
Single Arm Dumbbell Thruster (50/35lb)
Burpee Box Jump or Step Up (24/20")
Scaled:
21-15-9 Reps:
Single Arm Dumbbell Thruster (35/20lb)
Burpee Box Jump or Step Up (20/16")
