Warm Up and Mobility
“Slapping Da Bass!”
AMRAP 14 6 x Burpee over Med Ball (facing med ball) 9 x Med Ball Sit Up 12 x Med Ball Lunges (alternating) *Intro Class will be scaled by Coaches* Pre Metcon Work Quick talk about our Strength, OLY and Gymnastics/Skill work we do pre metcon. The structure of class is set up to keep everyone moving and on time, while maximizing the potential of the hour to increase our fitness. Everybody moves with a purpose and gets the work done efficiently and safely. However, there may be days you don’t get through the entire Strength or Oly portion, that’s OK. As we get more comfortable with some of the more complex movements and we get to know our Oly weights, you will be able to move through more efficiently. We haven’t seen any issues yet, but wanted to let you know if you don’t get it all completed its not the end of the world. All portions cycle through often and with different variations. Everyone has a positive mindset and puts in hard work when you here, this will yield big results. Also a side note when we are on our multiple portion days we post on the board pre WOD mobility stuff that we usually do on single WOD day as a class. These include, but not limited to lacrosse ball/ soft tissue work, foam rolling and dynamic stretching activities. Great first two weeks Rail Trailer’s, big things to come!!!
Slappin da bass: 12rds +15
The trail is definitely picking up momentum. Huge 8am class with a ton of people waiting for 9am. The energy this morning was awesome, great job everyone. PJ the Roxanne warmup was fantastic.
Slapping Da Bass 9 + 15 Rx
Great class this morning. Awesome warmup, coaching and great energy throughout the WOD.
Enjoy the day!
Slapping da bass!
8 rounds + 5
Energy was great today, with lots of laughs during Roxanne! Ty!
Slappin’ Da Bass, Man! – 7+3 (14# ball on sit ups, 20# on lunges). Dropped from 20# ball to 14# ball after 1 round to be able to keep moving. Fast 14 minutes and it felt great.
First WOD at RT! Loved seeing Mike, Sarah, and PJ again in their glory! Congrats with the new place…many successes ahead! Killer location.
Thanks Brad, thanks for dropping in. Definitely a treat having you throwdown with us!! Should have played Hair of the Dog when you were here.
Run today. 11.5 miles
It was really good until it wasn’t and then it was awful.
Ugh, your crazy Rita!
Long run day for me, 12 mile trail run at Gates Pond. Nice 2 mile loop. Ironically I started at 5am. So dark though needed my headlight. Might come in handy soon on the rail trail:)
Yes, I’m sure we may to invest in a bunch of those!