February 11, 2016 – Ladies Night

Workout of the Day

In teams of three, complete max reps of:
6 minutes of Rowing (calories)
6 minutes of Push-Ups
6 minutes of Deadlifts (125 lbs.)
6 minutes of AbMat Sit-Ups
6 minutes of Airdyne (calories)

*Partition the reps as you want, but only one person may work at a time. No rest between exercises; immediately rotate after each 6-minute interval. Your score is the total number of reps completed by your team.

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February 11, 2016 – Form and Function

Workout of the Day

In teams of two, complete:
400-Meter Farmer’s Walk
60 Box Jump Step-Downs
300-Meter Farmer’s Walk
60 Pull-Ups
200-Meter Farmer’s Walk
60 Burpees
300-Meters Farmer’s Walk
60 AbMat Sit-Ups
400-Meter Farmer’s Walk

*Partition the reps however you want but only one person may work at a time.

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February 11, 2016 – Focus

Active Recovery Day

Aerobic Conditioning
Spend 30-60 minutes engaged in some light, aerobic activity. Walk, swim, row, bike, or Airdyne. Your pace should be easy and conversational. Focus on staying present in the activity. When finished, you should feel refreshed, not drained and further fatigued.

Flexibility and Mobility
Spend at least 30 minutes improving the relationship between you and your muscles. Stretch, smash, or roll with yoga, bands, and ball work. Choose 5-6 exercises from the Mobility WOD posters and spend several minutes with each. Be specific to your mobility needs, then pick one outside your target area and explore.

Yoga – spend 20-30 minutes practicing your favorite postures or flow series from the Catherine Woods “Balance” workshop.

Massage, nap, read, music, meditate—whatever your preference, whatever your specific needs, do something that recharges your batteries and leaves you feeling refreshed and in positive state of mind.

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