Boat Race
Friday, February 5th, 2021
REMINDER: DUES ARE NOW PAST DUE! Please see a coach when you come to train next time you’re in. Thank you!
SWOD/SKILL:
20 rep Squat Challenge Day 12 +55Lbs from your first day! The clock will start at the top of the hour and you will have 15 min to complete your warmup + your 20 squats.
SWOD:
5 rds:
50 ft. KB FR Lunges
100ft Farmer Carry
30 sec HS Hold
METCON:
“BOAT RACE”
3rds:
500m Row
400m Run
3 min rest btw rds
(Must be under 5 min rds)
*MACRO CHALLENGE*
Challenge DAY 26! Keep up the good work! This is your last week! Let us know if you want to continue with tracking and we can help guide you accordingly.
BONUS: Meet us for a 5k (place TBD) on Sunday morning at 9am for a 5k run and you can have your last day of the challenge be a freebie day! Happy Super Bowl Sunday. +10 points bonus if you run the 5k with us!
AB CHALLENGE:
Each week you will have 3 different types of abs: Tabata, AMRAP, Sets/Reps
Below you have all 3 for the first week.
TABATA: 40 sec of work :20 sec of rest x2 rounds
WB Situps
Hanging Leg Raises
Wall Slams- R
Wall Slams-L
6 min AMRAP:
3x Inch worm Pushups
6x Heel taps in/outs
9x V-ups
12x Plank Hip Shift tchs
3 rds:
20x Russian Twist
1 min Plank
20x Wt’d Situps
MOBILITY CHALLENGE: You will complete this on your own 3x a week
Lower: (1 min ea side)
Pigeon
Groiners
Hammy Stretch
Side Lunge Shifts- 1 min
Leg Swings
Upper:
Kneeling T-Spine Rotation- Wall
Arms Swings Across/Up n’ down
REMINDERS:
*Please continue to get on the schedule AHEAD OF TIME for each class you plan to train in. Please text the schedule line if you have to make any changes. Thank you!
UPCOMING EVENTS:
CrossFit OPEN 2021. As always you can sign up online if you wish to compete worldwide in the open. We will also do a In-house fun team open for our gym. we did this 2 years ago. Stay tuned for team captains and how this will go down.
SAT. APRIL 10TH Our Annual Quadathon (details coming soon)
WOD Wars: April 17th. Teams of 3 (same sex) multiple divisions available. This year it will be hosted at Valor Fitness. Let us know if you have a team put together or if this is something you would be interested in and we can help form some teams.
Masters Mayhem: Individual Masters Competition-35 years old and over. Hosted at CrossFit Palm Harbor May 8th.
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