19 October 2016


“Speed – Endurance – Strength”

Complete Each Station for Fastest Time and Most Repetitions:

Concept2 Row, 100 Meter Sprint (Complete 5 Rounds – Rest as needed between sprints)

Rest as needed then,

Concept 2 Row, 500 Meter Sprint (Complete Once)

Rest as needed then,

Bench Press, Maximum Repetitions (135lb. / 75lb. – Complete Once)

Note: On todays session, athletes will complete the 100 meter row sprint five times, resting as needed between rounds. Athletes can also pick their start station, and rotate between these evolutions in their preference. All five rounds of the 100 meter sprint must be completed before rotating to a new station. Todays workout is preperation for the December Concept2 Rowing Competition!


Love Buds!


Wednesday Special Programs

CrossFit Light (8:00 AM – 9:00 AM at HQ /// 5:00 PM – 6:00 PM at Krav Maga)

Open Gym (1:00 PM – 4:00 PM at HQ)

Our Light Workout will be HQ programming with modifications as needed.

Krav Maga (6:00 PM – 7:00 PM at Krav Maga – with Greg Amundson)



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