4.7.21 Workout of the Day

Best of luck to Dominick in his move to New Jersey Thank you Dominick for your support in 843 over the last year & best of luck you.

Birthdays
Happy Birthday Amy Healy

Sign ins
Please all continue to sign in as this helps us coaches prep for class & for social distance protocol. We want to accommodate all our members while continuing to respect those that would like to social distance. Thank you all for respecting this & for doing your part.

Fittest of The Coast Workout Information
Monday, Tuesday & Wednesday of this week, our Barbell class program will completing 3 FOTC wods, in preparation for this weekends competition.

Barbell
12 minute Skill & Drill EMOM (:30/:30)
Min 1: Bar MU/ pull-ups
Min 2: DUBS
Min 3: Echo Bike

FOTC “Churn & Burn”
3 RFT
60 DUBS
40 DB S2OH (50/35)
20/14 calorie bike

Score= Total Time 12 minute Cap

Midline: 5 rounds for quality
20 alternating v-ups
20 hollow body rocks

Interval
3 Rounds For Time:
1,000 Meter Row/ 800 m row
150 m KB Farmers Carry (50’s/35’s)
50 reverse lunges

Midline+ Accessory: 5 rounds for quality
20 shoulder taps
15 hollow body rocks
10 DB biceps curls