Sunday 131027 Rowing Intervals

Congrats to Casey taking 7th yesterday at the 4A West Cross-Country Regional with a PR 18:24!  She will be running in the state meet this coming Saturday!

Congrats to Casey taking 7th yesterday at the 4A West Cross-Country Regional with a PR 18:24! She will be running in the state meet this coming Saturday!

Save the Girls Event @ CrossFit SuMMit today 9a-12:30!  Come by & get in the action or come by & support and get yourself some raffle tickets to support a great cause!

Open Gym at CFA 8a-10a

Yoga @ 9am with Angela!

Recovery Row Intervals 1

Complete 4-6 Rounds of:

Row 90s for distance @ moderate pace
Rest 30s
Side Plank 30-45s per side
Rest 30s b/w sides
Rest 1 minute walking before returning to rower.
Goal: Slightly more distance per round.