Battle of Baltimore is Saturday (2/1) at Federal Hill! Members come watch and support for free! Harbor East will have a normal weekend schedule and Federal Hill will re-open Sunday for Capacity and Open Gym.
Strength
Take 15 minutes
Back Squats (build in load try to end with 65-70% of 2 RM)
8/8/8/8
Metcon
1,000 M Row
60 Goblet Squats
50 Toes to Bar
12 min Cap
Fitness: 800 M Row (35/26)
Performance: 1,000 M Row (53/35)
Open: 1,000 M Row (60 toes to bar) (70/53)
Athletes: getting started with our back squat cycle this week. Put an emphasis on range of motion and position as the reps are high and load is low. For the workout row at a pace that you can hold and jump off into goblet squats. Push the load the goblet squats. The toes to bar should be in sets of 10 for the first few rounds.