Sunday, March 16, 2014



Deck of Cards

The suit represents the movement.

Hearts = Burpees

Diamonds = Abmat Situps

Spades = Kettlebell Swings

Clubs = Air Squats

The number on the card represents the number of reps.

Face Cards = 10

Aces = 20

Joker= complete 500m row, splitting row between partners however you’d like. Partner not rowing holds a plank. Partner can only row when partner is holding a plank.

Each team will start the workout with a deck of cards. At 3,2,1, Go, Partner 1 will flip over the top card and Partner 2 will complete the reps and the movement dictated by the suit and number on the card. For example, if Partner 1 flips over a 10 of Diamonds, then Partner 2 would complete 10 reps of sit ups. Partner 1 must wait until their partner has completed all of the reps on that card before they can flip over the next card and go. This alternating rotation will continue until partners have made it all the way through the deck.

ATTENTIONS CF OPEN COMPETITORS!! We have had to reject a number of Open scores because the split time was entered incorrectly. You cannot just guess on this time. Your scorecard had an exact time for your tiebreaker time. If you are not sure about your time you can

1.recheck the board if you did the workout on Friday or Saturday. All tiebreaker times are there.

2. Check your sore sheet. We have them all saved at the gym.

We encourage you all to enter your scores right after you complete the workout. If you plan to do it again, still enter your first score. You can change it if you do it again. Getting your score entered immediately will save you from forgetting to enter it Monday night.