WORKOUT 19.2 IS HERE! YAY!

WORKOUT 19.2

Beginning on an 8-minute clock, complete as many reps as possible of:
  25 toes-to-bars
  50 double-unders
  15 squat cleans
  25 toes-to-bars
  50 double-unders
  13 squat cleans
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  11 squat cleans
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  9 squat cleans
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  7 squat cleans

Stop at 20 minutes.

RX Men: 135, 185. 225, 275, 315
RX Women: 85, 115, 145, 175, 205
SCALED Men: 95, 115, 135, 155, 185
SCALED Women: 55, 75, 95, 115, 135

ALL ACCESS :
AMRAP 16 MINS:
15 Toes to Bar / Knee Raises
35 Double / Single Unders
10 Squat Cleans
Ascend weight with: 115/80, 135/95, 155/105, 185/135, 205/145 or
Same weight option: 115/80


COMP TRAIN STRATEGY TIPS

WODPREP STRATEGY TIPS

Flowmaster: CHENO & DAVID

Warm-up Coaches: JERI & ZACH

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 FULL SAIL BREWING & FEETURES SOCKS

We’ll raffle off 3 gift bags at Friday Night Lights! Anyone who is signed up for The Open or judging can enter to win!

  • GIFT CARD + SOCKS!

  • PINT GLASS + SOCKS!

  • PINT GLASS + SOCKS!

PACOS 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!

jeri mcmaster