Wednesday, May 16, 2018

Tuesday, May 15, 2018
May 14, 2018
Thursday, May 17, 2018
May 16, 2018

Wednesday, May 16, 2018


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 running to your workout schedule if you can!

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

30 second bar hang
20 sit-ups
20 hip extensions

Trainer-led movement practice:
How to get in a Hollow Body Position

Moving from a Hollow Hold to a Hollow Rock and scaling options

V-up Progression and scaling options (start at 2:00)

Hollow Rock
Russian Twist

Week 1/DAY 2 ~”Core of Champions” 8-week program
Every Minute On-the-Minute (EMOM), for 16 minutes:

•Hollow Rocks
•Russian Twists (using a suitable weight: challenging but possible)

Post the single lowest number you used to be your rep number for each exercise

Today we have a triplet of movements, PLUS some rest, to accomplish in one minute. You determine the number of reps. Maybe your number is 3 or 5 or 10 reps of each movement. Once you complete the first round (Hollow Rock, Russian Twists and V-Ups) you should have a pretty good idea of what your number is. Try to hold onto this number if you can throughout the workout but keep in mind that your rest periods are critical.  It is very important that you stop and allow yourself at least a 20 second rest period every minute.  Approach this like a 40/20 Tabata. 16 rounds will be very taxing.  

Follow the scaling options in the videos.  

“Murph” Prep – choose a distance and run if time allows. Do a mile if you can!
Supine scorpion
Foam Roll

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