Tuesday 08/24

Tomorrow- Wednesday 08/25 - 6:00pm-8:00pm rowing seminar! Scroll back to yesterday’s post for the registration link! It’s not too late!!!!

-No 5:30pm & 6:30pm classes tomorrow!-

Strength- Every 2:00

  • 3-3-3-2-2-2-1-1-1 Front Squats

  • Build to a heavy single

WOD- For Time

7 Rounds

  • 3 Push Press (115/85)

  • 3 Front Squats

  • 3 Box Jumps (24/20)

400m Run

5 Rounds

  • 3 Push Press

  • 3 Front Squats

  • 3 Box Jumps

400m Run

3 Rounds

  • 3 Push Press

  • 3 Front Squats

  • 3 Box Jumps

Monday 08/23

Reminder- this Wednesday August 25th the staff from ERGWOD will be hosting a rowing clinic from 6:00pm-8:00pm - there will be no 5:30pm & 6:30pm classes.
There’s still time to register! Use the link below to claim your spot! We still have plenty of space!

https://www.tickettailor.com/events/ergwod/539699

WOD- 20 Minute Clock

  • 60/45 Cal Row

  • 45 C2B

  • 30 Deadlifts (225/155)

  • 15 Bar facing burpees

    In remaining time:

  • Build to a heavy Deadlift

Friday 08/20

We have been trying to plan a beach wod for a couple weeks now and the weather is just not cooperating with us. Due to the storm that is coming up we are going to have to post pone once again, shooting for next Sunday August 29th at 8am - Smith Point Beach. We will continue to keep you updated if thunderstorms arise yet again. (there would be no regular class this day, meet at the beach west of the pavilion, unless we have to cancel)

Next Wednesday August 25th from 6pm-8pm the staff from ERGWOD will be here hosting a rowing seminar!! If you have not reserved your spot yet there is still time. We row A LOT during the winter months and this clinic could be very beneficial for you! Some of the topics taught will be:

  • Technique – How to move efficiently, apply power and all the common mistakes & corrections.

  • Setup – For your specific body type and optimum performance.

  • Capacity – We’ll measure your power and endurance and show you how to exploit strengths and improve weaknesses.

  • Pacing – Understand watts vs splits and how to utilize your energy systems for better results.

  • Strategy – For Individual and team workouts, rapid team changeovers, rating vs resistance and technical focus considering other movements in your WOD.

https://www.tickettailor.com/events/ergwod/539699 Use this link to purchase your "ticket" and reserve a spot. We still have about 15 open spots left so there will be plenty of room!!

There will be NO 5:30pm & 6:30pm classes this day.

Labor Day September 6th - we will be open for 1 class in the morning at 8:00am - closed for the remainder of the day!


Body Armor- 4RNFT

  • 50 ft KB Walking lunge

  • 15 weighted sit ups

WOD- For Time

  • 21-18-15-12-9-6-3 Power Snatch (75/55)

  • 12/9 Cal Row before each snatch set



Thursday 08/19

This weather on the weekends just won’t cooperate with us!!!!! We are going to have to reschedule our beach WOD again that was supposed to be this Sunday… we’ll update you with a new date soon.

Strength- Every 2:00 x 4 sets

  • 5 Strict Press + 5 Push Press

WOD- 12 min AMRAP

2, 4, 6, 8, etc….

  • HSPU

  • Box Jump Overs (24/20)

  • KB Swings (53/36)