31 August 2018

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NEW ROWING SKILL CLINIC DATES RELEASED: 

Do you hate the Rowing Machine?  Do you long to be a more efficient Rower?  Just like anything, Rowing is an acquired skill and one you can easily improve upon.  Join Coach Allen for one of his upcoming Rowing Clinics this month.  The clinic is $10 for members and $15 for non-members.  Limited spots available.  Registration Links Below (Click on desired Date):

Saturday, 8 September @ 12:30 p.m. to 1:30 p.m. 

Sunday, 23 September @ 1:00 p.m. to 2:00 p.m.

 

**CLASS ENROLLMENT POLICY: 

A friendly reminder…Members are required to pre-enroll in classes via our Pike13 system to secure their spot.  Each class is capped at 25 with the exception of our Saturday Unloaded Fit Camp and 10:30 a.m. class which are capped at 30 members.  If you do not pre-enroll prior to the cap, you will be added to a waitlist for the class and notified if a spot becomes available.  Additionally if you have pre-enrolled but can no longer attend, you are required to cancel your enrollment prior to class to allow another member to attend.  Upon arrival, members must check in to class at the front kiosk to change their status from enrolled to checked in.

 

SKILL:

EMOM: 12 Minutes
Odd Minutes: 40-60 Double Unders
Minutes 2, 6, and 10:  :20-:30sec HS hold (A: :30 HS Walk)
Minutes 4, 8, and 12: :20-:30sec Ring Dip hold

WOD:

3 RFT:
400m Run
12 Burpee Box Jumps (24/20″)
24 Wall Ball (20/14)

**Right Into…

3 RFT:
200m run
6 Burpee Box Jumps (A: 30/24″)
12 Wall Ball (A: 30/20)

CORE/RECOVERY:

100 Band Pull Aparts (50 Palms Up/50 Palms Down)

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