info@802CrossFitVT.com (802) 233-4414 16B Morse Drive Essex Junction, Vermont, 05452

Running/Rowing Endurance: Week of 1/4/21

ROWING Endurance begins this Saturday 1/9!

Our Run program will now be offered on Saturdays (only) to be done on the rower instead of outside.  This class will run fairly independent, upstairs while our adult classes are going on.  You must sign-in on Mind Body to reserve your spot!  Row class will run from 8:00-8:50 and from 10:00-10:50.  Be sure to get cleaned up no later than the designated time, as we will run our kids class upstairs from 9:00-9:50am.  This is a great way to get extra conditioning in all winter long.

And don’t forget to log your meters for our January Concept 2 Row Challenge!

The Warm-Up

Run loop or Row 150m
10-TTL
10-TTH
10-Jumping jacks – 10 AS if Rowing
Run loop X 2 or Row 200m
10-heel walks – 10 A/C Fwd/Back if Rowing
10-toe walks
10-CWC
10-AS
10-walking hammy stretch

 

RX Performance  Fitness 
1200 easy 1200 easy 1000 easy
100 sprint 100 sprint 100 sprint
100 walk 100 walk 100 walk
100 sprint 100 sprint 100 sprint
X 4 rest 1 min B/T X 3 rest 1 min B/T X 3 rest 1 min B/T

On Rower, rest= get off rower or very easy row

Leave a Reply

Recent Blog Posts

Best WOD of the Week 1/23/21
January 22, 2021
Fitness Friday 1/22/21
January 21, 2021
Free Trial Thursday 1/21/21
January 20, 2021
Wednesday 1/20/21
January 19, 2021

Like Us on Facebook