Saturday and Sunday
Sat. Aug 23. HAPPY BIRTHDAY JENNA! 8-10am: open gym 10am- ?: TBA Sun. Aug 24. TBA
Saturday and Sunday Read More »
WOD
Friday
WOD: Complete as many rounds as possible in 7 minutes of: 5 sub (high wattage)-1:30/500-m pace pulls on C2 rower 315/215# deadlifts, 3 reps
Thursday
WOD: A. Power Snatch skill work. B. Power Snatch EMOM x 20 min. Increasing each min to a solid single power snatch. C. On your own: 3 x 20 GHD hip ext./ empty barbell good mornings.
Wednesday
“Don’t run from a challenge. Instead run toward it because the only way to escape fear is to trample it beneath your feet.” -Nadia Comaneci WOD: For time: 50 Ring dips clean, 50 reps (75,115#) *scale to ~40-45% 50 Ring dips
Tuesday
WOD: In front of a clock set for nine minutes: 2 minutes of Burpees 2 minutes of GHD Sit-ups/abmat 2 minutes of Inverted Burpees 1 minute of Burpees 1 minute of GHD Sit-ups/abmat 1 minute of Inverted Burpees
Monday
“If you are not a specialized athlete, your training should be aimed at keeping you healthy and prepared for the variety of challenges life will often throw at you. Unfortunately, many individuals with no aspirations to be competitive athletes train only in one or two physical skill areas and only in the oxidative energy system.
Saturday and Sunday
Sat. Aug 16. 9a-5p: Jake from RowFit seminar No Classes Sun. Aug 17. 4pm.Possible open gym
Saturday and Sunday Read More »
Friday
WOD: Re-Test ‘Angie’ 100 pullups 100 pushups 100 abmat situps 100 air squat *Complete all reps of each exercise before moving onto next movement. Goal is sub 25min time frame, if work cannot be completed within that time frame, scale to 80(intermediate)/60(beginner) reps as needed. *utilize same reps/assistance as first test. Previous results here
Thursday
WOD: A. movement review B. For Quality: TABATA (8 rounds of each- 8 min total), alternate rounds between: L Seat Hold Superman Hold
Wednesday
“It’s very hard to find meaning in one’s life. It’s much easier to find “meaning in one’s actions”—so look for someone who could use your help, and help them in any way you can. If your actions all have meaning, I suspect your life will begin to as well.” If you Need a Push WOD:
