Thursday, August 22 2019

Coach Cassi.

Coach Cassi.

Upcoming Events!

Saturday, September 7th - Accountability Kick-Off with Coach Jon!
Want to work out more than you do now? This is the FREE program for you!

SWEAT with Coach Abby! Starts Monday, September 9th!
Mondays and Wednesdays from 8pm - 8:45pm
Sign up at the Front Desk Kiosk under Attendance Packs!

"Turn and Burn"

3 Rounds for time:
50 Walking lunge steps (alternating)
200 meter hill sprint
- rest 2 minutes

Overtime (post-WOD)
2 attempts: Max GHD Plank hold
- we can modify to a plank off our forearms as well

Coaches Notes: Shorter intervals help us increase our overall metabolic capacity in all times of time durations from short - long. Our goal in this workout is to keep our splits within :10 of each other. That doesn't mean sandbag it and go easy, we still want to put the pedal down. Just don't red-line on the first sprint and then allow our intensity to drop. We should be going about an 85% pace for the duration today. The runs will definitely feel a little slower after the lunges, but the point is to get right up after the last lunge and bolt out the door. The walking lunges should be taking under 2 minutes and so should our runs. Have fun with this one and go fast!

Rachel Binette