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Components
"Row For Life"
"Cindy's Got Abs"
Settings
Location
(All)
CrossFit Evergreen
Program
CrossFit
Fund Raisers
Personal Defense Readiness
Date
Workout
02/03/22 - CrossFit Evergreen
Class
(All)
6:00 AM CrossFit
7:15 AM CrossFit
8:30 AM Crossfit
9:30 AM CrossFit
12:15 PM CrossFit
3:30 PM CrossFit
4:45 PM CrossFit
6:00 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
33 (14/19)
Workout
02/03/22
“Your actions speak so loudly that I can’t hear what you’re saying.” It’s not about what we talk about, but what we tolerate. When we think of our greatest role models, those we truly look up to in life, there’s a consistent commonality we’ll notice… their action under adversity. They achieved something great, under incredibly hard circumstances. They overcame a specific challenge in their darkest hour. And for that, we remember them. Our identity isn’t shaped by the good times… but the challenging ones. In those moments, it’ll never be about what we say, but what we do.
"Row For Life" (Distance)
5 Sets:
90 Seconds at Fast Pace
90 Seconds at Easy Pace
No Rest Between Reps or Sets.
INTENTION: Getting in a moderate duration row with varying paces. Holding your fast pace each set will be more of the focus than the easy pace.
FAST: Slightly faster (~5 seconds) than your 2k time trial pace.
EASY: Slightly faster than your recovery pace.
SCORE: Total meters.
Prep
20s Easy
20s Fast
10s Easy
10s Fast
Rest 2:00 Before Starting Workout
Modifications
ROW INTERVALS
- Same Workout On Any Other Machine
- Same Workout If Running
"Cindy's Got Abs" (Time)
5 Rounds for Time:
5 Pull Ups
10 Push Ups
15 Air Squats
20 AbMat SitUps
Find a steady pace to complete 5 rounds of Cindy with added abs!
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, February 03, 2022
Male Clients
1
Luke
Voss
12:15 PM CrossFit
3913 meters
2
Andrew
Salamun
4:45 PM CrossFit
3822 meters
3
Doug
Davis
12:15 PM CrossFit
3656 meters
4
Sylvain
Thibault
6:00 PM CrossFit
3554 meters
5
Darren
Reed
6:00 PM CrossFit
3502 meters
6
Adam
Watts
3:30 PM CrossFit
3330 meters
7
ed
roy
6:00 PM CrossFit
3325 meters
8
scott
sabina
7:15 AM CrossFit
3177 meters
9
Dan
Lincoln
6:00 AM CrossFit
3165 meters
10
John
Hays
9:30 AM CrossFit
3097 meters
11
Dan
Meller
12:15 PM CrossFit
3038 meters
12
Mark
Richardson
12:15 PM CrossFit
3007 meters
13
Bryant
Robert
6:00 PM CrossFit
2965 meters
14
Gil
Gomez
4:45 PM CrossFit
2613 meters
Female Clients
1
courtney
alberts
12:15 PM CrossFit
3338 meters
2
Christina
Griggs
8:30 AM Crossfit
3209 meters
3
jessie
schiavone
4:45 PM CrossFit
3150 meters
4
Casey
Bush
12:15 PM CrossFit
3110 meters
4
Charlotte
Vigeant
12:15 PM CrossFit
3110 meters
5
Shannon
Mahan
6:00 PM CrossFit
3079 meters
6
Amanda
Spungin
8:30 AM Crossfit
3067 meters
7
Brooke
Bemis
12:15 PM CrossFit
3062 meters
8
Annie
Dougherty
9:30 AM CrossFit
3048 meters
9
Kathy
Griffiths
8:30 AM Crossfit
3045 meters
10
Teri
Heines
3:30 PM CrossFit
3008 meters
11
kathy
long
8:30 AM Crossfit
2882 meters
12
Kelly
Burns
4:45 PM CrossFit
2861 meters
13
Angie
O'Keefe
9:30 AM CrossFit
2847 meters
14
Dana
Bossert
8:30 AM Crossfit
2704 meters
15
Kristie
Anderson
9:30 AM CrossFit
2673 meters
16
Quinn
Henry
4:45 PM CrossFit
2653 meters
17
Ruthann
Christensen
12:15 PM CrossFit
2651 meters
18
Samantha
Briscoe
9:30 AM CrossFit
2570 meters
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