Friday, June 21
"Every time you smile at someone, it is an action of love, a gift to that person, a beautiful thing.”
Mother Theresa
Hi all,
Coach Dana is hosting another solstice gathering at his amazing property and farm. I've pasted his invitation here and Friday's WOD is below!
Hey, hey Fam! It’s hard to believe but Summer Solstice is approaching fast! Saturday, June 22 3pm till?! We will be hosting our Solstice Gathering again this year as well as celebrating our 10 year wedding anniversary!! We can’t wait to see you all and look forward to what we all create together! We have live Music (Dub Cartel!) again as well as our friend Sun Yata mixing up some good tunes and good vibes 😎.
Sticking with tradition, this a potluck feast! We provide meat for the grill and y’all just bring a side to share! Please also BYOB (bring your own beverages 😉) We have a suggested donation of $10-$20 use Venmo @Elise-Rider or cash (this helps cover music and grillables) If you can’t swing the money, please come anyway, if you wanna toss in a little extra, that’s always appreciated 🙏🏽 Other things you may want to bring are your swimsuit, maybe a inner tube for the creek, and wild flowers for flower crowns if that interests you! Also feel free to invite close friends! We just ask that they also bring a dish to share so the potluck magic works! Camping is always welcome! Also, NO DOGS. We know most of you have furry friends, but this is a working farm with an assortment of animals. Can’t wait to see everyone! Love y’all!
Address:
45 Sandymush Creek rd
Leicester, NC. 28748
If you’re coming from Asheville, when you take a right onto Sandymush Creek Rd. , take an immediate right into gravel lot across from little white church. Park in that big field!
Warm-up
3 rounds, not for time (NTE 10:00), of:
1 min of running, biking, or rowing
10 m high knees
10 m butt kicks
6 squats
5-7 Good Mornings
1 Turkish get-up, L arm- you choose the load
1 Turkish get-up, R arm- you choose the load
5 overhead squats, 3 seconds descent, and 3 seconds pause in the bottom position
Strength
Tabata Single Arm Dumbbell Power Snatch, pick load
The Tabata interval is 40 secs of work followed
by 20 secs of rest for 6 intervals.
Tabata score is the total reps performed in all of the intervals.
Athlete Instructions
For a total of 6 sets (3 sets per arm):
40 seconds of R-arm DB Power Snatches, 20 seconds of rest
40 seconds of L-arm DB Power Snatches, 20 seconds of rest.
Metcon
“Nancy”
5 RFT
400m Run
15 Overhead Squat 95/75
Strength B
No second strength today, it’s just “Nancy” for all of us!
Cool Down
Hold 1-2 minutes.
Hold 1-2 minutes per side.