NEWS

  • TUE WOD Recording
  • FINAL WEEK:
    • It’s here, the final week of the Wellness Challenge!! This week’s bonus points are for trying a new recipe every day. Not sure what to make? Check out member recipes, posted to every workout post, since Monday, January 4th. You’ve got this Daybreak!
  • SEMINAR
    • Dr. Martha Theirl, PT, will host a Low Back Pain and Ergonomics seminar this Friday, January 29th at 6pm. Learn ergonomics fundamentals and mobility for the hip and spine to build a resilient low back during work from home and exercise. Sign ups open on Triib 48 hours in advance. The seminar will also be zoomed for those who are unable to attend in person.

RECIPE OF THE DAY

Rap
Sudbury
All Over The Place

SMOOTHIE

INGREDIENTS:

  • 1 cup almond milk
  • 1 T nut butter
  • 1/2 cup frozen blueberries
  • 1 over-ripe banana (ideally frozen)
  • 1 tsp of chia seeds
  • splash vanilla extract
  • 1/2 cup oats if you’re feeling naughty

DIRECTIONS:

  • Blend ingredients and enjoy! Add ice for a thicker consistency.

WOD

“Cement Mixer”

METCON

On the 3 Minute for 7 Rounds
400 Meter Run
12 Toes to Bar

MASTERS

On the 3 Minute for 7 Rounds
400 Meter Run
12 Knee Ups

MOVE

On the 3 Minute for 7 Rounds
200 Meter Run
12 V-Ups

WOD GUIDANCE & GOALS:
We have done this workout several times in the past! HERE you can find your last scores. Run the 400’s at your 5k pace (not a sprint but also not a casual pace). Target getting to the rig by no later than 2:15. Try to do big sets of toes to bar, then chip away at smaller sets with shorter breaks. Scale the reps, then the movement (knee ups), then the run, to finish rounds in less than 2:45.

Courtesy of CFNE

Post Intervals to Comments.

HOME WOD

On the 3 Minute for 7 Rounds
400 Meter Run
12 V-Ups

ENDURANCE

Today’s workout!