Fast & Steady – CFS

Turkey Day Schedule – Gooble, Gooble, Gooble, Gooble……
Wednesday 11/23 – Normal AM and mid day schedule. Open Gym from 1-4pm. We will be running a reduced schedule in the evening with All Levels classes in Southie Green only at 4,5,6&7pm.
Thursday 11/24 – Thanksgiving – 8am and 9am only
Friday 11/25 – All levels classes at 9,11,noon, 4,5,6 & 7 in Southie Green. There will also be Open Gym from 1-4pm.
Saturday 11/26 – Normal Schedule

Rowing Basics

Reach in on the catch like a deadlift or clean set up, keep the heals down and drive through the heels. Legs, lean, arms on the way out,  arms, lean, legs on the return.

WOD
1500m Row
30 Burpees
30 Pull-ups
15 Burpee Pull-ups

Rest 3 Minutes

1000m Row
20 Burpees
20 Pull-ups
10 Burpee Pull-ups

Rest 2 Minutes

500m Row
10 Burpees
10 Pull-ups
5 Burpee Pull-ups

*This works out to 90 pull-ups total. Scale appropriately!

Level 2- 20-15-10
Level 1- 15-10-5