VOLLEYBALLERS!! Be sure to let us know ASAP if you’re interested! The league starts the week of 1/17. They pushed the start date back a few weeks.
If you are interested in doing a nutrition plan (Renaissance Periodization), please let us know!
BOOTCAMP UPDATE:
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NEW TIMES AND CLASSES:
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Monday – 10am-11am AND 6:30pm-7:30pm
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Wednesday – 10am-11am AND 6:30pm-7:30pm
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Friday – 10am-11am
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ALL CLASSES COED!!!
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Our next new member on-ramp starts on Tuesday, January 31, 2017. Please let us know if you’re interested! Folks may try on-ramp for the 1st week FREE!! At the end of the 3rd on-ramp class, new folks will have the choice to end their journey (no questions asked) or continue through the rest of on-ramp! Then and only then will we collect payment for on-ramp. In addition, we will have a new weekly incentive program for on-rampers which will be based on their timeliness in signing-up for an ongoing membership. Please tell your friends and family! Contact us if interested.
Don’t forget to sign-up for Mindbody and Total WOD! Reminder: you can NOT use your Mindbody EXPRESS app username and password for TotalWOD. If you are having trouble signing-in, please go to the Mindbody link in the email we sent and register for a username and password.
To sign-up to see Kayla, PLEASE USE TotalWOD or mindbody online/app to register for a time on Tuesdays or Sundays. We will be phasing out the paper form over the next few weeks. Please also take a history of present illness form and fill it out prior to your appt. Price is $25/session or $100/5 sessions.
WOD
Warm-up/prep:
Part 1:
Review rowing technique and rowing warm-up (starting sequence, technique drills)
then,
250m row with feet outside foot stretchers
Part 2:
Review WOD movements and appropriate scales
Strength/skill:
Partner 5k row (switch every 500m)
Training:
“Jazz”
AMRAP 9 min of:
10 thrusters (95/65)
15 barbell push-ups
20 bar hops
Post 5k row time and “Jazz” rounds to TotalWOD
Scaling options:
Thrusters
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scale weight to allow unbroken thrusters 1st few rounds