Thursday 9.18.2025

*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” & “PERFORMANCE”

A. Every 2 minutes, for 12 minutes (6 sets):
Front Squat x 4 reps @ 20X0
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*Sets 1-2 – RPE 6-7
*Sets 3-4 – RPE 7-8
*Sets 5-6 – RPE 8

The goal of today’s squatting work is the practice speed out of the bottom. Focus here on maximal concentric speed on every rep; if the bar is slowing down significantly, you are going too heavy.

For beginners to Squatting, those that want a more metabolic lifting session, or those that need to dial in their technique, substitute the Front Squats with 6-8 Goblet Squats or Kettlebell Front Squats at the same tempo.

B. Two quality working sets of:
10-12 Goblet Cossack Squats Left Side @ 20X0
Rest 15 seconds
10-12 Goblet Cossack Squats Right Side @ 20X0
Rest 15 seconds
12-15 Side Plank Banded Row Left Side @ 20X0
Rest 15 seconds
12-15 Side Plank Banded Row Right Side @ 20X0
Rest 60-90 seconds

C. Every 2 minutes, for 12 minutes (6 sets):
120/100 Meter Ski Erg @ increasing effort each set
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*Perform your first set at about 80% of your max perceived effort, and try to go slightly faster each set. Your final set should be 100%!
*For larger classes, the Ski can be subbed with a Row; partners can also choose to alternate sets on the Row and Ski, to complete 3 sprints on each machine.

“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