ROMWOD at 8pm every night of the week starting today. Are you ready to get “swole and flexy”? The sessions will be approximately 20min and offers new routines everyday. Thursdays are about 40min. This is guarantee to increase your general range of motion (lower body and upper body), increase strength (yes, increase strength) and dramatically reduce the possibility of getting injuries. Maintenance and mobility is a key component of health, wellness and fitness, it simply cannot be overlooked. It must be done. Since today is our 1st official session, it would be nice to have a lot of you taking part. ROMWOD classes have been added to the RhinoFit calendar. Like any classes, try your best to reserve. The ROMWODs will be done in the dojo and the coach on duty can get it started for you. Let’s do this!
Memorial day hero wod
“Arnie”
For time:
21 Turkish get-ups, Right arm
50 Swings
21 Overhead squats, Left arm
50 Swings
21 Overhead squats, Right arm
50 Swings
21 Turkish get-ups, Left arm
Kettlebell at 70/53
Los Angeles County Fire Fighter Specialist Arnaldo “Arnie” Quinones, 34, was killed in the line of duty on Sunday, August 30, 2009 during the Station Fire. His emergency response vehicle went over the side of the road and fell 800 feet into a steep canyon during fire suppression activities protecting Camp 16 outside the City of Palmdale, CA. He is survived by his wife Lori and daughter Sophia Grace, born three weeks after his death.
Note: This workout will be extremely challenging, please scale the weight and the volume accordingly. This should take approximately 30min+
As posted by crossfit.com, there is a total of 193 hero workouts. For those looking at getting the Legendary badge one day, just so you know and good luck!
