Announcements

1Force Fall Reset- 10/9/23- 12/9/23. Sign up on the whiteboard in the back of the gym by 9/29/23.

$30 buy in- money will be used for winning team prizes plus food for our celebration at the end.

If you have any questions please ask a coach!

CrossFit 1Force – Crossfit

Metcon (Checkmark)

Two Rounds of the Following (No Rest between intervals — Rest 2 min between rounds):

5 min @ EASY Effort (1 or 2 out of 10 RPE)

2 min @ Hard Effort (5 to 7 out of 10 RPE)

3 min @ EASY Effort (1 or 2 out of 10 RPE)

1 min @ Very Hard to Max Effort (8, 9 or 10 out of 10 RPE)

*Pick one machine (Row/Bike/Ski) and Stay on it*

**RPE = Rate of Perceived Exertion**

***Record Total Distance (Row/Ski) or Total Cals (Bike) in the comments***