Friday 12/22/17

Happy Birthday Week to Paul (Wed) and Jara (Friday-today!)!

Details for our January Nutrition Challenge are now available! Check out ALL the information HERE, including answers to FAQs and links to sign up

This Sunday 12/24 our regular Yoga class will be a Restorative practice! See Facebook group post for more details!

Please note our Holiday Schedule changes below:

  • 12/25: Closed
  • 12/26 – 12/29: No 7AM or 4:30PM WODs
  • 12/30: No 8AM WOD
  • 1/1: Open Gym 12:00-2:00PM

Other than these exceptions, all other classes (including Sunday Yoga/Open Gym) are ON as scheduled — up-to-date schedule available in Wodify


Two, 12′ pieces – half class working on each at same time. Transition/rest 4-5 mins. between.

A) “Curb Your Erg”

*compare to 6/15/17*

Row as many meters as possible in 12 minutes (set monitors to count down — see instructions below), focusing on maximizing efficiency and power through a controlled stroke rate.

Rx = keep your stroke rate between 22 and 28 the ENTIRE time

B) Metcon (No Measure)

Alternating EMOM 12′ for QUALITY:

1- Seated DB Press x 7 each arm
2- Overhead Squats (from floor) x 7 reps
3- 30-second Hollow Hold (w/ PVC optional)

Use weights for each movement that allow you to perform them unbroken and with the best form you are able.

Categories: WOD

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