Thursday 10.18.2018

Reminder: Our Gymnastics Clinic is this Saturday @9:30am! -- There will be no 10am class. Check out the details in our Facebook Group

"FITNESS" & "PERFORMANCE"

Every 90 seconds, for 30 minutes (5 sets of each):Station 1 – 2-3 Rope Climbs or 6-8 Mixed-Grip Strict Pull-upsStation 2 – 200/150 Meter SkiStation 3 – 12 Burpee Box Jump-Overs (24″/20″)Station 4 – 250/200 Meter Row or 500/400 Meter Bike ErgFor each station, pick a distance or scaling option that will force you to work hard for 45-60 seconds.If you want to keep yourself accountable, track your times on the Ski and Row/Bike; try to be as consistent as possible.

"COMPETITION"

You can find today’s workout here: https://frcompetition.wordpress.com/

"ENDURANCE"

1k Row @85-90%Rest 3 minutesx 5 rounds -- goal is consistent times for each