Heads up! For the 4th of July, we will ONLY BE OPEN FOR A 9AM class where we will be completing a Hero Workout, to honor our fallen soldiers and their family’s sacrifices as well as celebrate our freedom and independence! If you cannot make it, have a great 4th and take a moment and remember why it’s a holiday!
Team Conditioning WOD – 35 min cap
*Coaches please line up rowers on one side of the gym for the daily and then bikes on another side for endurance
6 Rounds for time… Teams of 2, alternating movements.
30 Hang Power Cleans 115/85
30 Wall Balls 30/20
30/21 Calorie Row
*You must hold a plank while your partner is working. If you need to rest, your partner will have to stop working until your resume the plank position (on elbows) – Scale this as needed based on your abilities (on hands, on knees, etc)
Example – Partner 1, 30 hang cleans (partner 2 plank)… Partner 2, 30 Wall Balls (partner 1 plank)… Partner 1, 30 Calorie Row (partner 2 plank)… and so forth alternating movements until 6 rounds is complete…
*If you are a mixed team or an all female team, the ladies may use the 21 calorie conversion above for their row.
*Coaches- given there is an endurance WOD as well, there is a small chance the daily will have more than 20 people (more than 10 teams) using all of the rowers. If this does in fact happen, and the rowers are full when a team may need them, they will sub 30 calorie row with 30 burpees.
Post team names and total times!
For newbies –An endurance class is offered every Tue and Thur alongside our regular workout. These endurance workouts typically include a longer time duration, lighter weights combined with extra running, rowing or air biking.
CFR Endurance WOD – 35 min cap
20, 18, 16, 14, 12, 10, 8, 6, 4, 2 reps for time of…
Hang Power Cleans 75/55
Wall Balls 20/14