It's Gala Week! 🥳
We hope you’re as excited for Friday’s Gala as we are! Still time to let us know you’re going to be joining us if you’d like to see your favorite power clean’er all dressed up! The festivities start at 7pm!
Items for the week…
- We have removed Friday’s 12pm, 3:30pm, and 5:30pm from the schedule to prepare for the party.
- We have removed Saturday’s morning classes to give us time to pull the space back together as well. All help is welcome if you’re interested in helping to clean on Saturday morning!
- We are working with last week’s 5RM numbers this week … the power clean on Monday, the thruster on Wednesday, and the clean on Thursday.
- We are also in week 3 of our progressive, eight-week rowing cycle and will be using our 750m pace from last week on Tuesday.
- Our FIT360 classes will be Tuesday at 6:30pm this week.
STRENGTH
power clean: 5×5 @ 75% of 5RM
WOD
Every 90 seconds for 8 rounds
5 wall balls (20/14)
5 burpee box jumps (20/16)
5 hand-release push-ups
1 wall walk
SKILL
rowing
WOD
750m row
then
4 rounds of…
6 pull-ups
9 deadlifts (45% of 1RM)
then
50 double unders
FIT360
18min AMRAP
20 ring dips
20 box jumps (24/20)
20 single-arm kb squats (35/26)
200m row
STRENGTH
thruster: 5×5 @ 75% of 5RM
WOD
15 back squats (60% of 1RM)
400m/320m row
2 rope climbs
400m/320m row
25 burpees
STRENGTH
clean: 5×5 @ 75% of 5RM
WOD
10RFT
1 thruster (55% of 1RM)
2 strict handstand push-ups
3 russian swings (70/53)
SKILL
core
WOD
7RFT
6 calorie row
6 toes-to-bars
30 seconds rest
50 double unders
5 burpee box jump overs (24/20)
30 seconds rest
4 calorie row
4 single-arm alternating kb snatches (53/35)
30 seconds rest
30 double unders
3 kb thrusters (35/26; each hand)
rest 30 seconds
CLOSED FOR CLEANING!
We are going to meet at the gym at 10am to start cleaning up, so if you have a few minutes, we’d appreciate any help you can provide!
WOD
100 sit-ups
90 wall balls (20/14)
80 russian swings (53/35)
70 kb push presses (35/26)
60 ring rows
50 kb lunges (35/26)
40 push-ups
30 air squats
… 5 burpees E2MOM
Athletes are welcome to break up this workout however they would like.
