- Yoga Saturdays at 10 AM with Rana. Note: this class is officially on
the endangered species list. If the next few classes are not well-attended, we will be canceling.
- We will be holding an Open gym this Saturday 11 AM to 1 PM for F3 Games competitors. Use this time to test events/event strategies, be judged, etc. Also, bring any questions you may have for game day, including fueling strategies.
- Girl’s night is coming! Friday, August 5 at 5 PM. We will meet at Rosanne’s house and then head to Bungalow/Orchid Island Brewery area around
7 PM. In wigs and hats!
Workout of the Day
Every 2 minutes for 12 minutes/6 sets
1 Power snatch with a 2 sec pause below the knee + 1 Power snatch
drop bar between sets
5×5 Tempo back squat (3 sec down/ 3 sec pause at bottom / 3 sec up)
Barefoot, moderate load, rest 90 seconds between sets
2 sets of sled drag 75m 60/30
2 sets of sled push 75m 60/30
these are sprints – all out effort!
3 sets of:
8, each direction, stir the pot
:30 side plank, left
:30 side plank, right
Post your scores to the Whiteboard.