Monday Engine Work

March 2, 2020



Hey all, Monday brings the opportunity to build your aerobic fitness... in a big way!  Aerobic fitness is what underlies most of what we do in CrossFit - i.e. any event lasting more than about 2 minutes is going to be supported in large part by aerobic energy.


Sometimes these workouts aren't the most glamorous but the payoff really comes when you look to hit a PR on something like "Helen" or "Jackie" or really any benchmark wod that has you breathing hard during the event.


There's a reason why top competitors in CrossFit set aside specific sessions to work on their aerobic fitness - it always pays off when the going gets tough.


The Felix workout is about 10 years old and was designed to be run on a rowing erg.  This time we're doing it on Assault Bikes and the option is there to do double the volume.


Whichever one you choose, grab a buddy who will help carry you through the tough spots!


Work hard, work together, and get more fit!






WARMUP:  5 min Cindy







Conditioning WOD: 


Assault Bike Double Felix

(2400 - 1800 - 1200 - 600 - 2400 - 1800 - 1200 - 600m bikes alternating with a partner)




Single Felix (2400 down to 600 one time)

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