Row, run, rest, repeat.

May 22nd, 2012

Category: CrossFit

Row, run, rest, repeat.

Hey Everyone, we will be running a reduced schedule Friday through Monday due to the holiday weekend and the NORTHEAST REGIONALS!!!!

Friday: Normal early morning classes, 9,11,12- all canceled, 4,5,6,7pm classes- mixed levels.
Saturday: 7,8,9am classes. No intro class, open gym, or afternoon classes
Sunday: 7:30am non coached open gym, 9 and 10am mixed classes. No 11am, 12pm or Yoga
Monday: 11am,12pm Hero WOD

Changes have been updated on the Google calendar.

WOD
3 Rounds
Row 500m
Run 400m
Rest 1 minute between rounds

After last round rest 5 full minutes

Then 3 rounds
Row 250m
Run 200m
Rest 1 minute between rounds

Cash out
5 min hamstring/calf stretching post-wod

DISCUSSION 4 Comments

  1. David Xiaoxi Li 05/23/2012 at 1:23 pm

    GO TEAM ON FIRE

  2. jason barrow 05/23/2012 at 12:59 am

    WOD: 16:50 (Rest time subtracted out.)

    7PM HOLDIN’ IT DOWN

  3. Dbibeau 05/22/2012 at 5:34 pm

    I love to run and row..well maybe not love but glad I showed up….and the rain made it that much better!
    Thanks for the Cash out Amy!

  4. Duff 05/22/2012 at 11:53 am

    I love the smell of napalm (and truck exhaust) in the morning. 24:32