Due to the snow storm, The Port will only be open for morning classes today (Thursday 1/4). Get up early and join us at 5, 6, 7 or 9am. Stay warm and be safe!
Warm-up
Sign into Wodify
Then, 2 rounds of TABATA warm-up
:20 of work/:10 of rest
Jumping Jacks
High Knees
Butt Kicks
Jumping Squats
Mobility
Quick running mobility – leg kicks, runners stretch, and standing calf stretch
Strength
Death by meters – start with 50m
Every minute, add 10m to the total run. The cones are set-up 10m apart. Minute 1 you run 50m. So down and back, down and back, then down. That’s 50. The next minute, you run 60m. So down and back, down and back, then down and back. Keep this up until you can no longer run the required meters in the given minute.
This one sneaks up on people. It is so easy in the beginning, then it hits you in the face. The CFP record is 18 minutes, so plan accordingly.
WOD
“Too much to give”
With a partner…
Row 2000m
Then, AFAP complete
100 thrusters (95/65#)
100 pull-ups
*fast partner WOD, push it.
Nothing to it. Rows must switch every 250m. This one should be done in no more than 20 minutes.
