Friday 9.19.2025

*Reminder: Our 13th Anniversary Community Workout is this Saturday at 9am! Bring a friend and join us, then meet us at Narragansett Brewery in Fox Point from 3:30 to 5:30 for a celebration! RSVP HERE

“FITNESS”

A. Three sets of:
Half Kneeling Dumbbell Press x 6-8 reps each arm @ 21X1
Rest 30 seconds
Supinated Grip Ring Rows x 8-10 reps @ 21X0
Rest 30 seconds
Alternating Goblet Curtsy Squats x 12-16 reps
Rest 30 seconds
Hollow Hold or Hollow Rock x 30-40 seconds
Rest 60-90 seconds

B. Same as "Performance"

“PERFORMANCE”

A. Seven working sets of:
Push Jerk + Split Jerk
Rest 2 minutes between sets

Sets 1-2: Easy
Set 3-5: Moderate
Set 6-7: Challenging

Build in load over the 7 sets as good technique will allow.

B. Every minute, on the minute, for 15 minutes (5 sets):
Minute 1 — 8-12 Burpees
Minute 2 — 120ft Sandbag or Dual Kettlebell Front Rack Carry
Minute 3 — 8-12 Calorie Echo Bike
​
For this workout, choose a rep count, loading, and calorie count that you can comfortably complete in 30-40 seconds for your first two sets.

“ENDURANCE (AKA SWEAT SESH)”

Every 6 minutes, for 30 minutes (5 sets), for times:
100 Meter Run
200 Meter Ski
300 Meter Row
400 Meter Bike Erg