BABES AND BARBELLS BRUNCH THIS SUNDAY!
SO much going on Sunday! Open gym will be from 9a -11a (sorry, fellas, it’s the ladies’ gym at 11 for our Babes and Barbells event!). YOGA starts at 8:15 (until 9a), so come in and enjoy the zen! Kids classes run as usual: 9-:9:45a 4-7 year olds and 9:45 – 10:30 is for 8 – 11 year olds.
For the Babes, Barbells and Brunch event, we have a SUPER fun workout planned. We’ll hit the WOD then stay after for the potluck brunch. Electric skillets will be set up so we can make eggs, pancakes, waffles, sausage, whatever, while we sip on Mimosas, Bloody Marys, or your beverage of choice. This is always a fun event that makes all the fellas jealous and is an awesome opportunity to get to know those fierce females you only ever see crushing it on WODIFY.
If you haven’t yet, you can RSVP for the event here
and here is a sign up sheet
to note any item you might be bringing to share!
And for those of you who hate secrets, here’s the workout we’ll be doing! It will be a PARTNER WOD format, with one fierce female working at a time. We will run the clock in (3) 10-minute intervals, with 3 minutes rest in between. We will hit three separate ten minute workouts as a team, rotating in three groups from one to the next. For two of the workouts, if you complete the work in less than 10 minutes, the remaining time is glorious rest!
Here’s what you can expect!
“TWO BABES AND THREE GIRLS”
Minute 0 – 10:00: Station 1: “DOUBLE ISABEL”
Minute 10:00 – 13:00 REST/TRANSITION
Minute 13:00- 23:00 Station 2: “BARB-RAP”
10 min AMRAP of:
20 Pull-Ups (or J-hook row or ring row)
30 Push Ups
40 Sit Ups
50 Air Squats
Minute 23:00 – 26:00 REST/TRANSITION
Minute 26:00 – 36:00 Station 3: “KAREN”
FREE O2 TASTING WITH COACH SARAH
Coach Sarah will be having a free O2 Sports Recovery drink tasting for the 9 AM class. She will be demoing our current flavors and introducing 2 more.
EMOM in 8 min:
2 Squat Snatches
*Same weight across the EMOM
21-15-9 reps of-
Time Cap: 13 min
Fx: 75/55, Burpee to a target
Coach Sarah’s Tips: Time to brush up those squat snatches! Short EMOM, lots of opportunity to work on technique. Keep it snappy, coming to full extension before pulling, and dropping under each rep over “riding” the squat down. For the WOD, start to implement what you focused on in the strength! Small sets may serve you better here, don’t let your breath get away from you. Smooth and steady on the burpee pull ups, finding a pace and sticking to it. If you’re feeling extra saucy today, go light and FAST! Crush it!!