Update your goals on the board today!
Yoga at 12n & Rowing at 7p today!
As most of you probably know, I lead the rowing class on Wednesdays at 7 PM. I’ve seen a subset of the CFM family in my class and heard plenty of interest expressed, but for those of you who haven’t tried it yet, you may be wondering why you should use one of your weekly classes on “just rowing”.
Most of you don’t plan on jumping in an eight boat and rowing down the Chattahoochee any time soon, but if you’ve been in the CrossFit space for a little while, you’ve probably noticed that rowing on the erg comes up a fair amount in the programming. And for good reason. It’s a full-body, low-impact workout that uses large muscle groups over a long range of motion. It is both metabolically challenging and mentally demanding. And finally, correct form on the rower is a great development tool for your Oly lifting technique as the primary drivers for the rowing stroke are the legs and opening of the hips.
Don’t let your power and potential be wasted by improper technique! Come check out the class, and see how you can improve your rowing form. I review technique drills before every workout, so you will get a sense of where you currently stand and learn some things to practice any time you see rowing pop up in the regular programming.
Team Carlos’ Angels communicating on the box jump conga line (Brianne, Shelley, Amy) while Carlos rows the boat. WELCOME BACK CARLOS!
Retest your Baseline!
30 abmat situps
20 hand-release push ups
10 pull ups
Rowing class at 7pm!
A. 5 sets of 250m row, rest 2:00, working on sprint starts and settling into a race pace,
B. 2,000m row for time
Workout of the Day
As many rounds & reps as possible in 20 minutes of:
20 thrusters 135/95#
20 pull ups
And coming tomorrow…
A. Weighted pull up: 15 minutes to find your 1 rep max weighted pull up OR 5 sets of 3 pull up negatives
B. For time: 250m row
15 kettlebell swings 70/53#
15 kettlebell swings
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The Dunk Truck is coming to CFM today! Testing slots are still available…
Get your body composition tested at CFM today from 4-8 pm for $30. Register here: http://bit.ly/XPOl8T.