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Coach Amanda


June 4, 2024

WEDNESDAY 06/05/2024

Thank you all for a great member appreciation week- We are so thankful for your continued support and can only do what we do because of YOU! Let's continue that same energy into a new week with new opportunities to become stronger today than yesterday. Come to class each day with an attitude of I can do this, and let that permeate into your encouragement with your fellow members. As the proverb says, “If you want to go fast, go alone, if you want to go far, go together." Fitness is about longevity and we are stronger together. Let's get after it!! Remember today is our weekly yoga class at 6:30 pm- Come stretch out those sore muscles midweek!


Open Gym Times this Week | Saturday 11 am -12 pm+ Sunday 1-3 pm

Whiteboard of the Day

Today, we have 4 rowing intervals that decrease in distance across the workout.

Shoot to complete the first interval in 4 minutes or less; if needed scale the distance down from 800/1,000 meters to do so.

Note that the built-in rest means you’ll have time for recovery so that you can push the pace on each interval.

We’ll spend time in the warm-up dialing in the correct rowing sequence and better understanding metrics as a tool for efficiency and consistency.

Stick around after the workout for some GHD skill work.

Workout of the Day


For time:

800/1,000-m row

– Rest 4:00

600/750-m row

– Rest 3:00

400/500-m row

– Rest 2:00

200/250-m row




30 GHD hip extensions

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