Thursday 2.26.2015

*Sunday Open Gym is cancelled this week, due to the Olympic Lifting Seminar.  Our monthly Mobility & Maintenance class will be rescheduled for Sunday, March 8th.  Sorry for the inconvenience!**This Friday (6:30pm) is our first Friday Night Lights of the Open.  Whether you are competing this year, or supporting those who are, we expect a packed house!

"FITNESS" & "PERFORMANCE"

A. Every 3 minutes, for 15 minutes (5 sets):Deadlift x 8 reps (these should be touch-n-go reps)Rest 10 secondsPushups or Ring Pushups x 10-15 repsRest 10 secondsSingle Arm KB or DB Front Rack Walking Lunge x 16 steps (switch arms halfway)B. For time:Row 1,000 Meters75 Kettlebell Swings50 Wall Balls*Those that plan on attacking the first Open Workout on Friday night should either: a) take today off, b) complete yesterday's workout, or c) complete today's Endurance program (*if the rowers are being used by a class, substitute a 1 Minute AirDyne @85% effort for the 250m Row).

"COMPETITION"

*For the duration of the Open, we will be following directly along with the Invictus Competition Program.  Please check their blog for today's workout.

"ENDURANCE"

Row 5 minutes at moderate paceRest 2 minutes, then...Ten sets of:Row 250m @high effortRest 90 seconds between setsRest 2 minute, then...Row 5 minutes at easy pace