January 3, 2019

3 sets of: 
:30 row/bike/ski
3 synchro burpees
100 Meter partner jog

As a team of two,
Minute 0-8:00
3 rounds of:
10 Synchro Burpees
30 Calorie Ski-erg

Then, rest 1:00

Minute 9:00-16:00
3 rounds of:
30 Calorie Airbike
30 Calorie Row

Then, rest 1:00

Minute 17:00-finish
3 rounds of:
400 Meter partner Run
30 Calorie Bike-erg
*Score is total time on each segment 
*Burpee: partners must be on the ground at same time
*Run: Partners Run side-by-side
*one person works at a time; split anyway
*27 minute total time cap

3 sets –
5 abwheel rollouts
5 tuck-ups 
:20 arch hold

Nutrition Seminar – THIS Saturday!
Join us at 10 AM this Saturday for a Nutrition Seminar with McKenzie Flinchum, Registered Dietician. Free for all members.

Ride or Die – Friday
The first Ride or Die spin class of the year is this Friday at 6 PM. Sign up for a bike here:


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