Today’s Links –

I will not be here today or tomorrow.  Nutrition Challenge Competitors, if you have not weighed in, you can weigh in next Monday or Tuesday. The benchmark workout will be held on Monday.  Have a great weekend everyone!

Today’s Links –

Below is a picture of Chris Stepien.  Chris is a chiropractor, who specializes in Active Release Technique.  Chris is a big believer in working out barefoot, hence the picture below and the name of his business, Barefoot Rehabilitation Clinic.  Chris has already worked with several people in the gym, including myself, and is interested in helping other CF 908 athletes who suffer from chronic pain. If you are interested in setting up a free consultation with Chris, please notify me and we can work out a time. For more information on Chris, please click on the link above and visit his site.

Chris Stepien
Chris Stepien
John is new to 908 and will be with us for the next month.  Everyone say hello when you see him.  Welcome John!
John is new to 908 and will be with us for the next month. Everyone say hello when you see him. Welcome John!

Schedule –

  • Foam Roll / Mobility Warm up
  • Burgener Warm up – 5 reps @ all 5 movements
  • Row – 500m x 4 – Rest 3 minutes between efforts.  You should be rowing @ 90% of your 500m max effort.
    • NOTE:  For every second difference between your fastest and slowest, complete 3 burpees.
  • Finisher – Wall Ball Toss.  Pick a partner.  Pass a medicine ball back and forth in the air similar to a wall ball toss.  Spread out about 6-8ft apart.  First one to drop the ball has to do 25 push ups.
  • Stretch
%d bloggers like this: