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
WOD
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.