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Monday 220124 Row + C&J Intervals

Ready to set a new 3RM deadlift?! This coming Friday, January 28th, join us for our 3RM Deadlift BBQ. For those morning athletes who don’t want to alter their typical training schedule, or for those who would rather lift in the morning and hang out during the BBQ, the 1RM Deadlift will be the workout of the day for the 7am, 9am, and 10am group classes. For the evening athletes, or for those who would prefer to deadlift with the crew during the BBQ, the Deadlift BBQ will start at 4pm. There will not be a class at 4pm, but coaches will be around to guide and supervise the 3RM festivities! Bring your own food for the grill and anything you’d like to share. We will provide drinks, tableware, a BBQ, and good times!

Jane floor presses the 30s. Way to put in the hard work weekly, Jane!

On the 4:00 mark for 5 rounds, each for time:
300/250m row
7 Clean and Jerks (70/50kg)
post all 5 round times and any scaling
score is total time (calculated by SugarWOD)

Intended Stimulus
The row should take roughly 1 minute and you should be pushing the pace without all out sprinting. Then, the clean and jerks should be heavy enough that unbroken is a challenge, but doable. In the later rounds, singles and/or smaller sets are ok! This one will certainly require some grit, but we’ll be better for it!

Your progress tracker and results recorder.
View today’s workout and see the scoreboard.

MINDBODY

Due to the limits on class sizes. Every member must book their time slot in advance.

What are you looking for?

PERSONAL TRAINING

For those looking for one-on-one instruction to break new ground

GROUP CROSSFIT

For those looking for motivation in
a community setting

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