Grab a partner. As a team complete the following for time:
- Run 1 mile
- Row 2,000 meters
- Run 1 mile
Teams complete the work in intervals, one person running or rowing at a time.
The new programming will not affect our Saturday and Sunday sessions. Saturdays are still bring-a-friend free partner WODs. They will always include a group warm-up and fun partner/team workout. Sundays will still be Oly Lifting WODs. Every Sunday we’ll go through lifting warm-ups and progressions to practice Olympic Lifting technique. Sunday WODs will always include an Olympic Lift and you’ll have the opportunity to choose whether to do the WOD or complete your own strength/skill session with the day’s featured lift.
Time Caps on WODs. Some people love them, some people hate them. We’ve heard some positive and negative feedback regarding our introduction of time caps in our regular WODs. Here’s why we’re going to stand by our decision to implement time caps:
- Class Schedule: With the new programming, each session has a jam-packed schedule. Time caps help us keep the classes running on time. We’re still working out some kinks and tweaking some things. This past week some of our sessions ran a little too long. We’ll do a better job at keeping things on time moving forward.
- Motivation: We set these caps to motivate you. Get under the cap. Push a little harder, go a little faster, to make it in under the cap. You no longer have the option to go through the motions and complete your workout on cruise control.
- Scaling and Workout Intensity: Time caps force you to properly scale your workout and maximize your intensity. If you go over the time cap, it’s probably because we did not scale your workout properly. Some of you may have to swallow your pride a bit and choose the A, B, or C scaling groups. Obviously, as your coaches we’re here to help you choose the best option. Sometimes during busy sessions it’s difficult for our coaches to double check every single exercise modification for every single person. But, if there’s any question if you’ll be able to maintain good form and technique with an exercise while staying under the time cap, you need to communicate with your coach and figure out the proper modification for the WOD.