FRIDAY NIGHT LIGHTS WEEK ONE!

WORKOUT 19.1

Complete as many rounds as possible in 15 minutes of:
19 wall-ball shots
19-calorie row on Concept 2 rower

RX Men throw 20-lb. ball to 10-ft. target
SCALED Men throw 14-lb. ball to 10-ft. target
ALL ACCESS MEN throw varying weight ball to 10-ft. target

RX Women throw 14-lb. ball to 9-ft. target
SCALED Women throw 10-lb. ball to 9-ft. target
ALL ACCESS WOMEN throw varying weight ball to 9-ft. target

Flowmaster: JERI & ZACH

Warm-up Coaches: CHENO & DAVID

Each week the warm-up area is stocked with a CFHR coach who is affectionately called – The Warm-up Coach! We will be running WODs in heats through the night which means you’ll be responsible for warming yourself up but have no fear, a Warmup Coach will be near!

In addition to the coaches that are present and floating around to help you with the Open, each week there is a designated Warm-up Coach (WC) in the warm-up area (the back room).  The WC will change each week and we’ll introduce them here, in the weekly guide.

The WC is there to answer any questions you have regarding how to warm up (a specific warm-up will be written on the whiteboard), discuss movement standards, chat about “to scale or not to scale”, how to approach the workout, give you a pep talk, and all that good stuff.  They will also gather you and the rest of your heat minutes before it is time for your heat.

The main gym will be stocked with a coach affectionately called the Flowmaster and also a support team of a concierge, judges, equipment haulers, and lots of happy spectators. Please report in with your WC by 30 minutes prior to your heat time to be warmed up and then directed into the concierge for workout setup and liftoff

Judges

We have a dynamite group of folks who have taken and passed the judges course! If you have taken the judges course but not yet signed up to judge on Friday Nights, please view this doc and sign-up for what you are able. Thank you for volunteering! We couldn’t do this without you!

Sponsors and Prizes

We kick things off for The Open series with NORTHWEST GRAPHIC WORKS

We’ll raffle off 4 gift bags at Friday Night Lights! Anyone who is signed up for The Open or judging can enter to win!

  • HAT!

  • SOCKS!

  • TEE!

  • SOCKS!

Thank you to NORTHWEST GRAPHIC WORKS for its support of Friday Night Lights!

TACOS!

New for this year, we’ll have tacos, every week! Expect a variety of vendors and flavors and enjoy your post workout protein in true Hood River local style. Our nutrition table will be family style and you are welcome to add anything to the table or to the fridge that you would like to contribute outside of tacos, including additional tacos or something to wash them down, if you’d like. :) Anyone who is signed up for The Open gets a food ticket, or tickets can be purchased at the door.

Step-by-Step Guide

1. Watch the LIVE Announcement on Thursday night at 6pm to learn the workout. Go here to watch or come by the shop, we’ll have it on!

2. Sign-up on the schedule for a heat time for Friday night. Heat times will be posted by 9pm on Thursday evenings. If you can’t make Friday night, be sure to sign-up for a regular group class.

If you cannot sign up, start with the password reset button, and if that doesn’t work, email cheno@powerstationhr.com and he’ll send you a password reset

3. Show up on Friday. We recommend arriving 30 minutes before your heat begins so you have plenty of time to change clothes, check-in with the WC, and get ready.

4. Do the workout!

5. Grab dinner and cheer on other athletes, BYOB, and smile – you did it!

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jeri mcmaster