Wednesday 1/4/2022

Our new space is open for classes! We’ve made great progress in the past week, but the space will be a work in progress. Here are a few things to expect:

• Good news! The kids area is complete.

• The rig is up, however, we’ll be adding another 12 feet in length. We’re also be raising one side to hang ropes and rings.

• We’ll be adding some color soon.

•Bring a full water bottle! We’re hoping to have our water cooler setup soon.


2 Minute Bike or Row


3 Rounds:

10 Bottoms Up KB Press
20 Banded Pull-aparts
10 Ring Rows
10 Reverse Luges


10 Bench Press
6 Dumbbell Row
8 Bench Press
6 Dumbbell Row
6 Bench Press
6 Dumbbell Row
4 Bench Press
6 Dumbbell Row

Weight By Feel


Row 500 meters for time (max effort)


Row the amount of time it took to complete your first effort. Record the distance.


Row the distance you completed during your second effort. Record the time it takes.

Rest 3 Minutes between each set

Score example: 1:40, 480m, 1:45

Compare to: 7/22/2022

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