STORM WEATHER: As of Wednesday night, we do not have any class closures planned tomorrow (Thursday) or into the weekend due to the hurricanes. If we do close class due to severe weather, we will post on the website and social media and we will send individual texts. Please stay posted as the storms progress.
HOLIDAY SCHEDULE: On Monday, Labor Day, we will hold one class only at 8:30 a.m. due to the holiday, weather pending.
One of these rowers is not like the others . . .
090116 WOD
A. Every 3:00 for 9:00
1:00 front plank
0:30 left plank
0:30 right plank
0:30 flutter kicks
Every time you drop, do 3 burpees
B. Three rounds for total reps:
1:00 row for calories
1:00 lunges plate overhead (45/25)
1:00 box jumps (24/20)
1:00 single-arm alternating snatches (50/30)
1:00 sit-ups
1:00 rest
>> On-Ramp
Modifications will be offered at the gym
C. Mobility
Coach’s choice
083116 WOD
A. Row 500 meters or run 400 meters
B. Strict press [ assessment ]
Take 15 – 20 minutes to find a 3-rep or a 1-rep max on the strict press. Start with warmup sets of five, and decrease to triples or singles as you increase. Rest 1:30 – 2:00 on working weights. IMPORTANT: Record lifts!
C. EMOM 15:00
Min 1: 150 meter row
Min 2: 10 burpees
Min 3: 15 Russian KBS (70/53)
*Modifications will be on whiteboard
**If the weather gets bad check our blog for updates. Stay safe!
