Wednesday 5/5

The moment of regret

In bell ball no ring means no rep! Time your shots accordingly.


Not only did we start Cycling Club on Tuesdays, we’re starting a late-afternoon/early-evening CompEx on Thursdays! This week you’ll work on some single-leg strength and seated presses. Tons of fun in 90 minutes.

More options during the week for your fitness are here and will continue as we move forward through the pandemic. RSVP via PushPress now!

IN-GYM WORKOUT for Wednesday 5/5/2021


The coach will lead you through THREE tabata efforts (20 seconds of work, 10 seconds of rest, for 8 rounds), resting no more than a minute between efforts.


5 rounds for time:
15 calories
10 DB step-overs, 2×20/35/50lbs

Rest 5:00 then

5 rounds for time:
15 calories
15 wall/slam/bell ball

Post times to whiteboard.


The nordic curl is an exercise for the posterior chain of muscles including the hamstrings, glutes, and lower back. Strengthening this chain can prevent and reduce back and knee issues on top of all the other fitness benefits.

Before attempting a proper nordic where your legs are on a flat surface it would be good to try 2-3 sets of 15-20+ hip extensions on the GHD to see how much strength and stamina your backside possesses. If hip extensions are too easy try some hip ext+GHRs or single-leg hip extensions with the same amount of work.