500m row for time
Then
Rack Pull 1-1-1-1-1-1-1
Schedule Notes: Just a quick reminder of the schedule for the next few days:
- Thursday – Open from 7:30-10:30 for “The Firebird.” There are only a few spots left; email us if you get locked out.
- Friday – The 6:15am and 5:00pm classes are cancelled. Join us at 9:30, 12:00, 4:00, or 6:00pm. The gym will be open during the 5:00 hour for independent mobility or strength work.
- Saturday – Open Gym, 8:00-11:00am. Slam some bars and set PRs!
- Sunday – Football WOD with Kehl
This Post Has 9 Comments
Hey guys,
Quick question…
Are we responsible for warming up tomorrow for The Firebird? Should we show up earlier than our start time to do stretching/mobility?
Nervous poops.
Kehl – there is no coach-led warm up, so people should show up about 30 minutes before their heat time to warm up and mobilize. We’ll have a recommended warm up on the board that should be considered the minimum…
PS – sorry about the poops :-/
Anthony is coming to the 4pm, could not sign him up online. Thanks!
Checking in from Sarasota
7 minute EMOM bear crawls
Then
3 rounds for time
500 meter row
400 meter run
13:17
Dang Korba, you’ve been hitting some rough WODs down there.
John the WOD from yesterday which I did not go to was:
15 AMRAP
30 OH walking lunges (115/75)
10 burpees
30 front rack walking lunges (115/17)
Rest 2 minutes…..then
Tabata plank hold
Good news back feels better….no pain and will be back to ICA on Monday
Breakfast Club
Paul 1:43, 275
Craig 1:30, 300
Tanya 1:51, 235
Jacki 1:50, 205
Jenn 1:58, 2:15
Hilary 1:43, 210
Rudy 1:45, 21o
Jen N. 1:49, 215
Nikki McG 2:18, 132.5
Marissa 2:01, 145
9:30
Ben 1:35, 365
Katie N. 1:51, 255
Rick 1:38, 275
Pugh 1:36, 315
Maria 2:37, 125
Filchner 1:40, 345
Colleen 1:51, 205
Moira 2:10, 100
Whit 2:03, 235
Mel 1:54, 195
Afternoon Delighters
John 1:29, 475
Nikki 1:55, 235
4:00
Sabol 1:42, 425
Denny 1:39, 365
Kerri 1:56, 205
Sara R. 1:55, 205
Peggy 2:17, 155
Anthony 1:43, 245
Stu 1:48, 255
Nadine 2:02, 155
Keb 2:03, 185
Katie L. 1:53, 165
5:00
Hoagie 1:35, 405
Steve K. 1:32, 315
Kim H. 1:46, 225
Robbie 1:36, 315
6:00
Dani 1:52, 240
Chase 1:26, 405
Evan 1:37, 365
Rey 1:38, 405
Daria 2:06, 180
Pete 2:00, 255
Rich 1:36, 265
I got 235 for my rack pull.