Fire UP Friday!

FIRE up Friday!

Sometimes we just need some old fashion Training Room conditioning to fire up Friday!

It’s Training Room conditioning day on Friday.

SO…

LET’S GO!

REMINDER…

The Milkman will be on vacation for the week starting this Saturday and Mike will be going away next Thursday.

It’s always a bit challenging to find coverage when we are away, but I’m sure it will be JUST fine.

Some of our veteran members usually step it when we’re away, and we are very greatful for that.

ALSO…

ROW for HOPE May 15 (ALL proceeds donated to the JAG fund for brain cancer research in memory of Kathy Milkowski

Steps for signing up…

• Go to the eventbrite link here.
• Click on “tickets”
• Check off “As a team member” unless you are rowing the entire thing solo
• Either join a team or create one (if one has not been created yet)
• Select your amount of tickets (just yourslef or are you signing up your teamates as well?)
• Check out
• Fill out ALL of the contact info including your t-shirt size
• PLACE ORDER
• At this point you can select your payment method (credit card or paypal)

Have you completed this weeks challenge?

It’s a 500 meter time trial of Row, Bike, Ske or Run.

See if you can do better this time.

Let it RIP!

Now on with Friday’s conditioning….

Intervals and rounds: 5 total rounds or decending work and rest,

1. 60/30
2. 50/25
3. 40/20
4. 30/15
5. 20/10

Take a 1 minute rest between each round.

Training Room Conditioning Circuit

• Lateral step (hops, agility ladder etc.)
• Bike
• Slam ball/sledge/mace or squat thrust
• Rower
• Jump rope, jumping jacks, run or freestyle
• Ski erg (technique video)

Please feel free to stay and stretch after class.

Have a great weekend as well!

WEEKEND HEALTH TIPS…

Home conditioning!