Those partaking in the Lurong Challenge must repeat WOD 1 at some point before Monday, however it will not be the class workout at any point over the weekend. It doesn’t make sense for the whole gym to do it again and weekend classes have been too busy for there to be two big groups doing two different workouts. If you need to repeat, please ask a coach is it is ok for you to do the workout while the class does the WOD. Thank you.
Last Thursday marked the last PortFit gymnastics class. It was an awesome session. We are going to take a week off and then start our last of the 6 week program. This one is going to be devoted to building your aerobic engine. Using the rower, the assault bike, and your favorite running sneakers, we will work through a program devoted to helping you build your ‘wind’. There will be one class a week where we will focus not only on the goal of the workout but also pacing and some form work. There will be a secondary workout for you to complete on your own. If you are interested, please email Sophie to secure a spot. This one couldn’t come at a more perfect time.
Warm-up
Spend 2 minutes in Z1
Then, PVC mobility with the class
CFP snatch warm-up
Huge emphasis on the 3 positions; where are they and how to transition between them
Strength
Snatch – 3 position snatch EMOM for 8 min total
*high hang, hang, then floor
WOD
“Plenty of Bull”
3 rounds
30 cals row
20 T2B
10 HSPU’s
