Tuesday - 5/1/18

We'll be tallying up attendance to release the latest edition of Strongtown's Finest for the month of April on tomorrow's blog. Today we have the latest update to our monthly challenge series - Run away May. The goal of this Month’s challenge is to focus on that thing we’ve neglected all winter - cardiovascular endurance. For anyone participating in this Month’s challenge we are looking to complete a series of 3 runs (or rows) each week. It's your choice of the order but each week you must complete the following 1) a ‘Baseline’ Mile run, 2) an interval 8 x 200m run - 30 seconds rest between intervals, and 3) a 4 x 400m run with 1 minutes rest between intervals. Ideally we would like to track all the intervals from all the weeks and have updated the SugarWOD challenge series workout track for anyone that wants to keep track of their intervals. For the in gym challenge board we will be scoring the interval runs by total time (including rest).

WORKOUT OF THE DAY

Front Rack Lunge

  • 4-4-4-4-4 (2 each leg)

3 Rounds: 1 Minute at Each Station for Max Reps

  • Overhead Walking KB Lunge - Single Arm (24/16kg)
  • Bike (Calories)
  • Russian Kettlebell swings (24/16)
  • Rest
    • Score = Total Reps
 Xavier fighting to make sure he gets full depth on his overhead squat.

Xavier fighting to make sure he gets full depth on his overhead squat.

 Rachie showing a great pull on her squat snatch.

Rachie showing a great pull on her squat snatch.

 The 5pm class during their 600 meter run buy-in.

The 5pm class during their 600 meter run buy-in.

 4/30/18

4/30/18