Mid July Rower Recall

Hello all!

As you all know, we had rented out all of our rowing machines over the Covid quarantine months. Now that things are starting to look a bit more promising, we're going to be re-integrating the rowers into our program. Since the cylinders are enclosed, the rowing ergs present less risk of dispersing breath vapour than open fans like assault bikes. We'll assess the need for assault bikes as we go forwards also, don't worry!

What we are looking to do is to bring all the rowing machines back in by July 12 (Sunday). This will enable us to outfit each grid with a rowing machine to use!

If you have a rowing machine, please contact us to arrange a time to bring it back in or to have it picked up from your house.

Thank you so much for your support over this trying time, the rentals have helped us keep afloat and keep our gym alive.

See you soon,

Cam

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TRAINING MONDAY - TUESDAY

WARM UP

3 rounds

5 pole squats (2 sec hold in bottom)

30sec front rack barbell stretch

10 forward lunges

10 plank shoulder taps

SKILL / STRENGTH

In this series, you perform three high, accurate box jumps then go right into a set of thrusters. Build as you go with the thrusters, and you can build the box jumps also if things are going well!

High Box Jump 3-3-3-3-3

Thruster 5-5-3-3-3

E2M

WOD - Kettlebell blast

This wod has a built in rest at the end of each round to keep things crisp. Keep an eye on the clock so that you know your specific time to start your next round!

5 rounds for time of:

5 Single Arm Kettlebell Shoulder-to-Overheads per arm, 53/35 lbs

10 Kettlebell Goblet Reverse Lunges

15 American Kettlebell Swings

Rest 1 min

Scale the KB up or down depending on your familiarity with these movements! Focus on accuracy and high quality reps throughout.