Wednesday, January 4th 2016
If you are inspired our caught the rowing bug after the 100,000 Meter Challenge, we have a great opportunity for you, and it’s for a great cause! We have partnered with CrossFit Federal Hill and Geo’s Rockwell’s “Community of Strength Project” to turn meters into opportunity for these deserving kids. If you don’t know about this program, read more HERE!
And now, The Community of Strength Project (COSP) is partnering up with Baltimore City Community College to raise money to send the COSP students to college!
You can help by joining this year-long challenge where you can chose to row, run, or ride 1,000,000 meters (or set your own individual goal!) by the end of 2017.
All you need to do is create a team through this link, advertise the campaign on social media, and start rowing, running, or riding. All the money will go directly to Baltimore City Community College exclusively for the Community of Strength Project kids. In turn, we will be able to send our students to college, all expenses paid!
Read more about this awesome opportunity on our Team Page.
Spread the word; this is open to anyone wanting to set an awesome goal for themselves in 2017!
MU Track- 10 Ring Rows (pull to below your chest) + 5 Dips
(We are looking for deep pulls and challenge yourself by putting feet up on a box if necessary)
PU Track- 5 Strict Pull ups (pause at the top) + 8 J-hook Pull ups (slow decent)
T2B Track- 10 Straight leg kips + 5 Banded Toes to Bar
4 Rounds of each
**Each cycle should be done back to back. For example- 5 Strict pull ups directly into 8 seated pull ups with a slow decent. Then take a minute or two rest and repeat.**
BANDED T2B Video – HERE
25-20-15
Deadlifts
Sit Ups
Push Ups
Fitness: 155/105
RX: 185/125
RX+: 225/155
15 Min Time Cap
Coach’s Tip: The barbell should be moderate/light and something you can easily do in two sets for each round. The entire workout will be very taxing on your core, so it will make the barbell feel a bit heavier. Make sure you brace yourself with each deadlift repetition as a loose core will but undue pressure on your back. Keep tight and maintain good form throughout!
