Workout of the Day

Perform 50 burpees for time
Then Immediately into the following:
-2 mile run or row

*the first 800m should be at around 70-75% effort as you recover from the burpees, pick it up to on the middle mile (this should be a difficult effort for time), and drop back down to about 70-75% for the last 800m as recovery

**don’t forget to get your account set up on autopay so that you can lock in our current membership rates. Rate are going up the end of the month** Contact Jocelyn to set up your account! Thanks campers! xoxo

3Rounds, quick start
Row as far as you can in 6 seconds
test quick start techniques. e.g, 3/4 pull, 1/2 pull, 3/4 then full stroke… test the effect of laying back vs not laying back. See how you can optimize using your current stroke technique

Partner up and alternate rounds with your partner on the row ladder. If no partner, then rest approximately as long as it took you to do your last row.

-50m (quick start)
-150m
-300m
-500m
– 750m
-750m
-500m
-300m
-150m
-50m

**Hey Team! I’m stoked that Kenny from SFH will be visiting our gym on Wednesday for some sampling of SFH products! The reason I carry SFH products, is that I use them personally and believe in their product! I recently started using the PUSH… and it’s the best pre-workout supplement I’ve every taken! I can’t wait to start carrying it at the gym! Bring your shaker to class!**

Teams of 2 out on grass
20 minute AMRAP with a partner (partner 1 completes a round, then partner 2 completes a round):
-50m farmer carries (choose weight- as heavy as possible)
-50m walking lunges (unweighted)
– 10m handstand walk

* handstand walk scaling:
25m wheel barrow with assistance of partner > 50m bear crawl

****Please contact Jocelyn if you are not set up on Autopay- you can lock in the current rates and your membership dues will never increase. Rates go up the end of the month***