Momma WOD

ANNOUNCEMENTS!

Yoga is on SUNDAY at 9:00 AM! Sign up in RhinoFit!

ISLAND PARTY! Saturday, May 26th!
Shuttles begin at 10:00 and will on the hour throughout the day.
Captain Ron will meet you at the City dock behind the Park!

MURPH on Memorial Day, May 28th, at 8:30 AM!
Add some extra running to your workout schedule if you can!

CROSSFIT GAMES Atlantic Regional← tickets on sale now… June 1-3
*************************************************************************

Warm-up:
6 walking Samsons with a 3 second hold
6 slow goblet squats

3 Sets of:
Toes to Bar
Superman Rocks
2
 Burpees

WOD 1:
EMOM for 4 minutes:
3 Front Squats –  add weight as needed
Scale to goblet squats, or bar only

WOD 2:
Core Strength Program – Week 1/Session 3
Complete the following:

1. Tabata (20 seconds on/10 seconds off)
•Toes-to-bar
•Superman rocks
•Burpees

2. Hollow Hold
Accumulate 2 minutes in this position with as little rest/sets as possible. This might mean 2 minutes at once (if possible) or 4 sets of 30 seconds: just aim to reach the allotted time as quickly as possible while maintaining good posture and technique.

3. Oblique plank
Accumulate 1 minute on each side with as little rest/sets as possible. As with any other static core exercise (such as the plank or hollow rock), the key is posture and stability –don’t extend a set if it means losing posture!

Score the Tabata only/total reps. Post the Front Squats and Holds in your notes…

Scaling:
The Tabata is 8 rounds of Toes to Bar, followed by 8 rounds of Superman Rocks, and 8 rounds of Burpees. This will be done on a running clock (20 seconds of work, followed by 10 seconds of rest), using the Tabata timer, and will take 12 minutes. There are no breaks between movements. Scale the toes to bar to hanging knees to chest, 0r to 90
.

After a brief pause we will start the 2 minute Hollow Hold.   Scale this movement by pointing your feet and fingers to the ceiling making a smaller hollow hold.

The final movement will be the 1 minute/each side Oblique plank.  Scale this movement by bending your knees and stacking your knees and your feet.

Recovery/Scaling:
Cobra to Child’s Pose x 3
Foam Roll

May 17, 2018

Friday, May 18, 2018

ANNOUNCEMENTS! Yoga is on SUNDAY at 9:00 AM! Sign up in RhinoFit! ISLAND PARTY! Saturday, May 26th! →Shuttles begin at 10:00 and will on the hour throughout the day. →Captain Ron will meet you at the City dock behind the Park! MURPH on Memorial Day, May 28th, at 8:30 AM! →Add […]
May 16, 2018

Thursday, May 17, 2018

ANNOUNCEMENTS! Mobility is TODAY at 5:30 in the small gym… The Class is currently Full… there is a waiting list available Yoga is on SUNDAY at 9:00 AM! Sign up in RhinoFit! ISLAND PARTY! Saturday, May 26th! More info to come! MURPH on Memorial Day, May 28th, at 8:30 AM! Add some extra […]
May 15, 2018

Wednesday, May 16, 2018

ANNOUNCEMENTS! Mobility is TOMORROW at 5:30 in the small gym… The Class is currently Full… there is a waiting list available Yoga is on SUNDAY at 9:00 AM! Sign up in RhinoFit! ISLAND PARTY! Saturday, May 26th! More info to come! MURPH on Memorial Day, May 28th, at 8:30 AM! Add some extra […]
May 14, 2018

Tuesday, May 15, 2018

ANNOUNCEMENTS! Mobility on Thursday at 5:30 in the small gym! Space is limited! Don’t just show up… Sign up in RhinoFit! Yoga on Sunday at 9:00 AM! Sign up in RhinoFit! ISLAND PARTY! Saturday, May 26th! More info to come! MURPH on Memorial Day, May 28th, at 8:30 AM! CrossFit Games Atlantic Regional← tickets on […]
May 12, 2018

Monday, May 14, 2018

ANNOUNCEMENTS! Whole30 Starts today! Our WOD 1 is the pre-test… New Core Strength Program starts today! “Core of Champions” 8-week program, Mondays/Wednesdays/Fridays Our WOD 2 today is the Pre-test… Mobility with Susie is BACK this week! Thursday at 5:30 in the small gym! Sign up in RhinoFit! ↓         […]
May 11, 2018

Saturday, May 12, 2018

ANNOUNCEMENTS! New Core Strength Program starting Monday! More info to come… Mobility with Susie is BACK beginning next week! Thursday’s at 5:30 in the small gym! Sign up in RhinoFit! ↓            ↓            ↓             ↓     […]
May 10, 2018

Friday, May 11, 2018

ANNOUNCEMENTS! New Core Strength Program starting Monday! More info to come… Mobility with Susie is BACK beginning next week! Thursday’s at 5:30 in the small gym! Sign up in RhinoFit! ↓            ↓            ↓             ↓     […]
May 9, 2018

Thursday, May 10, 2018

ANNOUNCEMENTS! New Core Strength Program starting next week! More info to come… Mobility with Susie is BACK beginning next week! Thursday’s at 5:30 in the small gym! Sign up in RhinoFit! ↓            ↓            ↓             ↓   […]
May 8, 2018

Wednesday, May 9, 2018

NEW! Mobility with Susie is BACK beginning next week! Thursday’s at 5:30 in the small gym! Sign up in RhinoFit! Come spend an hour learning to take care of your body.  Joint mobility, stability, soft tissue health, neuromuscular control, and body movement are all aspects of this amazing class. Learn different mobilizations each […]
May 7, 2018

Tuesday, May 8, 2018

NEW! Mobility with Susie is BACK beginning next week! Thursday’s at 5:30 in the small gym! Sign up in RhinoFit! Come spend an hour learning to take care of your body.  Joint mobility, stability, soft tissue health, neuromuscular control, and body movement are all aspects of this amazing class. Learn different mobilizations each […]
May 6, 2018

Monday, May 7, 2018

NEW! Click Here for more info← Starts next Monday, May 14th Sign up by Friday on the BIG white board!   Mobility with Susie is BACK, Thursday’s at 5:30 in the small gym! Sign up in RhinoFit! Come spend an hour learning to take care of your body.  Joint mobility, stability, […]
May 4, 2018

Saturday, May 5th, 2018

Announcements: Is YOUR name on the board!!!??? ISLAND PARTY! Saturday, May 26th! See the list on the board →→→→ CrossFit Games Atlantic Regional← tickets on sale… June 1-3 Name on the Board →→→→ FREE Mother’s Day Yoga class, Sunday, May 13th at 9:00 AM! Please sign up on the board→→→→ All are welcome… bring […]
May 3, 2018

Friday, May 4, 2018

Announcements: ISLAND PARTY! Saturday, May 26th! See the list on the board →→→→ CrossFit Games Atlantic Regional← tickets on sale… June 1-3 Name on the Board →→→→ Mother’s Day Yoga class on Sunday, May 13th! All are welcome… bring your Mother, your Son or Daughter, a Friend, a Neighbor! Baked goods and Mimosas will […]
May 2, 2018

Thursday, May 3, 2018

Announcements: Is YOUR name on the board??? ISLAND PARTY! Saturday, May 26th! See the list on the board →→→→ CrossFit Games Atlantic Regional← tickets on sale… June 1-3 Name on the Board →→→→ Mother’s Day Yoga class on Sunday, May 13th! All are welcome… bring your Mother, your Son or Daughter, a Friend, a […]
May 1, 2018

Wednesday, May 2, 2018

Announcements: Is YOUR name on the board??? ISLAND PARTY! Saturday, May 26th! See the list on the board →→→→ The Lurong Summer Challenge is a possibility… May 14 – June 17 Let us know if you are interested by putting your name on the board →→→→  CrossFit Games Atlantic Regional← tickets on sale… […]