01.01.20 Workout of the Day

Happy New Year! Being the best version of yourself starts today.

New Years Week Schedule
Monday: Regular
Tuesday/New Years Eve: All morning classes: 530,630,715,830, 930
Wednesday/New Years Day: 715, 830, 930 with childcare at 830 and 930
Thursday-Saturday: Regular Schedule

Please be on time today. Class will be starting on time as this WOD takes the entire hour, if not more. Please be proactive and contact other members of the gym prior to class and set up your teams. Looking forward to a most positive start to the year.

CrossFit and ICT

OPTION 1: 2013 CrossFit Games Workout 13.2 "Half Marathon Row" or Ski Erg.
Row 21,097 meters for time, in teams of 3.

OPTION 2: "Half Marathon Run” 21,097 meters for time. WOD Description: Same as above, but run. -Treat this as a relay (recommended switch every 200 m.)

WOD Description: In teams of 3, your team will row a total of 21,097 m. -One partner rows at a time -Rotate when you like (recommended switch every 500 m) -Athlete(s) burpee during their rest (2 athletes may burpee at once) -SCORING: Total row time - Total team burpees (each burpee =-1 second off row time) -EXAMPLE: If your team completes the row in 1:20:00 and your team completes 600 burpees, total Team Score = 1:20:00 - 10:00 minutes (600/60 sec=10 min) =1:10:00. -Number Crunching: If athletes rotate every 500 m, each athlete will row 7,032 m (14x500 m intervals, and holds a 2:00/500 m split your total team time=1:24:00.

CrossFit Games Best Individual Times: Men 1. Jason Khalipa (1:18:02.3) Women 1. Sam Briggs (1:27:47.9)

Fortunately, we have 17 Rowers and 6 Ski Ergs so we have plenty of space and equipment for all classes.