announcements
Congrats to October Committed Club!
We are looking for a Thursday Coach for our 4:30/5:30 PM classes. Please share this flyer!
Hoodie order!
We’ll put a sign-up at the gym. Deadline to sign up for these: Wed, Nov 11. Not sure on pricing yet; probably around $35-40 each. Mock ups of both designs are below.
Check out recent Instagram posts celebrating:
rx
In teams of 4, for max calories:
:15 air bike
Rest
:30 air bike
Rest
:45 air bike
Rest
:60 air bike
Rest
:45 air bike
Rest
:30 air bike
Rest
:15 air bike
– Rest while teammates rotate turns.
– Score is total calories; log each set.
L2
Same as Rx’d
L1
Same as Rx’d
Intended Stimulus
Single-modality, monostructural max effort.
Speed, power, and stamina test.
Accumulate as many calories as possible within each work set.
Score is total calories. Log each set.
Four athletes per bike for a 1-to-3 work-to-rest ratio.
:15 transition between athletes.
Total working time is 16:00, not including transitions.
Post-workout accessory
3 rounds:
10 single-leg box step-ups (20/24 in)
1:00 gun plate hold
– Choose a plate load that is challenging while allowing sound form for the full 1:00.
– Perform both movements for quality, not time.