Announcements

Uniquely Abled Fitness Program Starts 3/3

Strong First Seminar March 2 at 10AM-5PM

HomeGrown AthletX - Functional Fitness

Warm-up (No Measure)

2 Sets, For Quality

9/7 Calorie Cardio Choice

7/7 Single Dumbbell Contralateral Step-Up

5 Tempo Dumbbell Goblet Squats (3311 Tempo)

3 Wall Walks

Metcon (No Measure)

"Lost In The Woods"

40:00 minute EMOM

minute 1: 15/12 Cal Row or Ski or 11/8 Cal Bike

minute 2: 12 Single Dumbbell Step-Overs (Rx24/20, S 20/16″) (1x (Rx50/35, S 40/25))

minute 3: 15/12 Cal Row Ski or 11/8 Cal Bike

minute 4: 10 Push-Ups + 15 Air Squats

minute 5: Rest

Primary Objective: Complete all prescribed reps within the minute

Secondary Objective: Maintain a steady RPE of 6/10 on this workout. The goal is to have this be more like CrossFit Zone 2 Training

Stimulus: Aerobic Threshold / Muscular Stamina