Friday 08/27

Beach WOD is ON! - instead of regular class in the morning we will be meeting at Smith Point Beach 8:00am. Park near west tunnel after walking through and past the playground use that first beach entrance before you walk up towards the pavilion.
** potential optional swim portion pending surf conditions. There is always a modification if you do not want to go in the water. If you decide to go in wear clothing suitable for swimming or a bathing suit underneath.

WOD- For Time

  • 1,500m / 1,200m Row

  • 1,200m Run (to stop sign)

    Rest 3:00

  • 1,000m / 800m Row

  • 800m Run

    Rest 3:00

  • 500m / 400m Row

  • 400m Run

Thursday 08/26

40% chance of rain forecasted on Sunday just in time for our beach WOD (ARE YOU KIDDING!?)
Hang tight… we’re still on as of right now!!! Clouds are ok! But if it’s raining or thunder happens we will has to postpone yet again we will keep you updated as we get closer

Last nights rowing seminar was so great! Super informative and lots to take from it moving into wods for the future! Big thank you to the ERGWOD staff for hosting a fun night!

Strength- Every 2:00 x 5 sets

  • 3 Hang Squat Cleans

  • build to a heavy set of three

WOD- 12 min AMRAP

  • 6 Hang Squat Cleans (115/85)

  • 12 T2B

  • 24 DU

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