09/09/21: Thursday

Looking to get your nutrition back on track? Join our Nutrition Kickstart that will begin on Monday, September 13th and end on Sunday, October 10th. During the 4-weeks, you will be given daily & weekly tasks to complete. You will learn how to better your nutrition habits to help meet your goals. You will have the opportunity to work 1-on-1 with a coach and be provided with educational resources.
Interested in signing up, click the following link. Fallnutritionkickstart2021.wodifyrise.com

Today’s Workout

Warm Up

  • Roll Out (4 min.)
  • 3 Sets
    • :30 Row|Ski|Bike (increasing intensity)
    • :30 Jump Rope

Conditioning – “Crew-l and Spun-Usual”
Every 5 min. for 7 Rounds – 4 min. Work Cap

  • 350|275 m Row|Ski  -or-  800|600 m Bike
  • 75 Double Unders
  • 350|275 m Row|Ski  -or-  800|600 m Bike


  • 400 m Single Arm Front Rack Carry (Alt. arms as desired but don’t put the weight down)