Just a reminder that our next foundations class starts tomorrow night at 7 pm at the North location. Be sure and pick-up a gift card for your friends so that they can take this 3 week course for just $20! Classes are on Monday, Tuesday and Thursday nights at 7 pm during the three weeks.
15 min AMRAP
9 Deadlift (155#/115#)
12 Hand Release Pushup
15 Box Jump (24″/20″)
Also a reminder that we will be having our grand opening at the new south location this coming Saturday Jan 8th!! We will NOT be holding a WOD at the North gym on the 8th, so make plans to come out to our South Gym. Following the WOD, we will be having a paleo cooking discussion and food sampling at 9:00 am that everyone is welcome to stay for and attend.
For those looking for a little extra endurance work I will start posting a few ideas for rowing workouts that you can do throughout the week.
a) Repeat 250m, recover :60s until form/pace deteriorates (all repeats should remain within a 3 second window) – for rounds
b) 5 k Time Trial (ie this should be as fast a possible and be treated like a test.)
c) 30 sec on 30 sec rest until form/pace deteriorates (all intervals should remain within a 15m per interval window) – for distance
Just a quick review of our Schedule for those who will be joining our box this week. (And most importantly WELCOME)
The schedule is the same at both locations unless otherwise specified.
5:15 am (M-F), 6:15 am(M-F), 7:00 am (M-F), 9:00 am (M-F), 12:00pm (M,Tu,Th), 4:15pm (M-F), 5:15pm (M-F), 6:00pm (North M-Th), 6:15 pm (South M-Th)
MONDAY North Gym 5am, 6am, 7am, 9am
TUESDAY North Gym 4:15 pm, 5:15pm
WEDNESDAY North Gym 5am, 6am, 7am, 9am
THURSDAY South Gym 4:15 pm, 5:15 pm