WHAAAAAA… this is it, the last workout at this location.. so many memories… so many things to be thankful for!
We are moving to 171 3rd Street on Sept. 11th & 12th with the first class being on Monday Sept 13th at 5am!! We will need help moving so if you are able to assist, we would love the help! Saturday & Sunday from 10am on!
“ALWAYS REMEMBERED”
Compete
[Teams of 2]
Buy-In: 2001 Meter Row or 1 Mile Run
4 Rounds:
9 Renegade Rows (each arm)- originally rope climbs
11 Bear Complexes 95/135 M75/105*
*1 Bear = Power Clean+Front Squat+Push Press+Back Squat+Push Press
Cash-Out: 2977 Meter Row or Cash-Out: Run 1.5 Miles (with your partner)
Score = Time it takes to complete the workout
[Break up the work with a partner as needed]
Sweat
[Teams of 2]
Buy-In: 2001 Meter Row or 1 Mile Run
4 Rounds:
9 Renegade Rows (each arm)
11 Bear Complexes 65/95 M55/85*
*1 Bear = Power Clean+Front Squat+Push Press+Back Squat+Push Press
Cash-Out: 2977 Meter Row or Cash-Out: Run 1.5 Miles (with your partner)
Score = Time it takes to complete the workout
[Break up the work with a partner as needed]
Train
[Teams of 2]
Buy-In: 2001 Meter Row or 1 Mile Run
4 Rounds:
9 Renegade Rows (each arm)
11 Bear Complexes 55/75 M45/75*
*1 Bear = Power Clean+Front Squat+Push Press+Back Squat+Push Press
Cash-Out: 2977 Meter Row or Cash-Out: Run 1.5 Miles (with your partner)
Score = Time it takes to complete the workout
[Break up the work with a partner as needed]
THE MEANING BEHIND “ALWAYS REMEMBERED”
“Always Remembered” is to honor the victims of the 9/11/01 terrorist attacks
- The 2001 meter row represents the year
- The 4 rounds represents the four planes
- The Renegade Rows (each arm) represents the month
- The 11 Bear Complexes represent the day
- The 2977 meter row represents the lives lost
AT HOME
[Teams of 2]
Buy-In: Run 1-Mile (with your partner)
4 Rounds:
9 Renegade Rows (each arm)
11 Double Dumbbell Bear Complexes
*1 Bear = Power Clean+Front Squat+Push Press+Back Squat+Push Press
Cash-Out: Run 1.5 Miles (with your partner)
EQUIPMENT FREE
[Teams of 2]
Buy-In: Run 1-Mile (with your partner)
4 Rounds:
9 Candlesticks
11 Jumping Jack + Squat Jump + Burpee + Broad Jump + Push-Up
*1 Bear = Power Clean+Front Squat+Push Press+Back Squat+Push Press
Cash-Out: Run 1.5 Miles (with your partner)