NEWS

  • JEN’S LAST CLASS: Friday 8/23 is Coach Jen’s last class at 6:30a. Please come say good luck and wish her well!
  • TEENS CLASS
    • FINAL WEEK of SUMMER TEENS: TOMORROW  Thursday 8/22 is the final day of Summer Teens Class at 7:30a
    • NO CLASSES  – The week of 8/26
    • REGULAR SCHEDULE – Mondays and Wednesdays from 4:30p-5:15p starting Wednesday 9/4
  • SUMMER SPIRIT FRIDAYS
    Every Friday during the summer will be a “Spirit Day.” If you’d like to participate, have your gym attire reflect that day’s theme. Last year was a blast! You’ll see a few themes repeated, and some really great new ones!
    Fri 8/23 – Monochromatic Color Blocking
    Fri 8/30 – Barbie

WOD

METCON

STRENGTH
Romanian Deadlift
8 x (2 x 1/2 rep + full ROM)

FOR METERS
Row
6 x 2:00on/2:00off

WOD GUIDANCE & GOALS
HEAVY DAY! The Romanian deadlift targets the glutes and hamstrings, and takes your quads out of the movement. The weight will start in the standing position, unlocking your knees send your hips to the wall behind you without further bending your knees. This will put a tremendous demand on your midline and posterior. Stop the bar just below your knees (1/2 rep), and stand back up by squeezing your butt toward the bar. Then take the next rep to your hamstrings full range of motion (no bouncing the weights off the ground). Repeat the half and full rep before placing the bar down. Coaches will help you build to a 7/10 effort for the first working set and you’ll ideally build in weight for eight sets.

THEN, to get your lungs fired up, row for max meters in two minutes. Target 350-550 meters per interval. You have a equal work to rest ratio which allows you to fully recover. This is an opportunity to push your pace and get uncomfortable! Record your intervals.

Post Weight + Meters to Comments. Compare Scores HERE.