Wednesday, May 9, 2018

Tuesday, May 8, 2018
May 7, 2018
Thursday, May 10, 2018
May 9, 2018

Wednesday, May 9, 2018


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 week to develop the routine your body benefits from the most. This work is critical to the long term health and maintenance of your body.

Click Here for more info←
Starts next Monday, May 14th
Sign up by Friday
on the BIG white board!


MURPH is coming… Memorial Day at 8:30 AM!

↓↓↓REMINDERS! Please sign up on the board if you are interested↓↓↓

FREE Mother’s Day Yoga class, this Sunday, May 13th at 9:00 AM!
Please sign up by Friday so that Lanette can shop!
All are welcome… bring your Mother, your Son or Daughter, a Friend, a Neighbor!
Baked goods and Mimosas will be the fare! 

ISLAND PARTY! Saturday, May 26th! More info to come!

CrossFit Games Atlantic Regional← tickets on sale now… June 1-3

Rowing technique practice
Fixing Common Rowing Errors
Set your target time for the workout

3 sets of:

5 PVC pipe pass throughs
5 goblet squats

The Overhead Squat

5 rounds for time of:

1 sub-0:45 250-m row, rest as needed
3 Overhead Squats ~ add weight each round

If the row takes longer than 45 seconds, redo it before moving to the overhead squats.

Post your five 250-m row times and your 5 overhead squat loads

If you’re unfamiliar with row pacing or a sub-0:45 time is unrealistic, row 250 meters at max effort in the warm-up, then add a few seconds to that to create your target time for the workout. This workout forces you to row at a near-maximum effort or it won’t count and you’ll have to repeat the work. After each row, rest and then move to the Overhead squats. Add weight each round working up to a heavy set of 3.

Intermediate Option (scale this option as needed)
5 rounds for time of:
1 sub-0:48 250-m row, rest as needed
3 Overhead Squats ~ add weight each round

If the row takes longer than 48 seconds, redo it before moving to the overhead squats.

Beginner Option
3 rounds for time of:
400 meter row, rest as needed
3 sets of 3 Squats 

400 meter recovery walk with pinch grip carry
piriformis stretch
Foam roll

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