Thursday, August 30…or Happy Early Birthday, Susan!

Join us this Saturday for a free community workout at 10:00 a.m. at Forest Hills Park.

Strength: Deadlift, 5-5-5-5-5


As many rounds as possible in 10 minutes:

  • 6 supine ring rows
  • 9 sit ups
  • 12 dumbbell lunges

Susan is turning 31 on the 31st! Wish her a happy golden birthday. We’ll do a fun birthday workout next week in her honor.

Good luck in the 4-miler this weekend to Susan, Steph, and Catherine!

Tuesday, August 28

Strength: Press, 5-5-5-5-5

Skill: Review kettlebell rack position & kettlebell clean


If you don’t have a 500m row time trial on the books,  knock it out first.

5 rounds for time:

  • 12 kettlebell clean & push press (6 each arm)
  • 50 single unders

Mobility: Lower Legs

Monday, August 27

Strength: Back Squat, 5-5-5-5-5


3 rounds, for quality of execution:
12 good mornings
-rest 45 seconds-
12 knees to elbows
-rest 45 seconds-

Then, if you have not recorded a 500m row time in the past 2 weeks

500m row time trial

OR, if you have recorded a 500m row time

Tabata Airdyne sprints
8 rounds:

  • 20 seconds sprint
  • 10 seconds rest

Solidarity Saturday: Free Community Workout!

We are meeting at 10:00 a.m. at Forest Hills park.

Skill Review: Kettlebell swing


8 minutes, as many rounds as possible:

  • 5 burpee box jumps
  • 100m sprint
  • 12 KB swings
  • 100m sprint

2 rounds of plank holds, 45 seconds center/left/right