We saw some impressive personal bests last week but none more epic than Sprite’s 32 minute personal best on the half marathon row!

Maybe it’s because of our strong attendance in recent weeks.  In the month of September we had 1246 registered attendances or an average attendance of 13.5 WODs per member  (an average of 3 workouts per week).  That’s up 25% from the first 8 months of 2020!  No wonder you’re seeing great leaps forward!

We are into the last quarter of 2020 and our 20 in 2020 contestants continue to hang tough bucking the average with 20+ WODs per month.  With three months remaining the following Empower members remain on track to win the year:  Motor, Dauntless, Shine, Shades, Smash, HHH, Fierce and Sprite.

Turkey Day Monday WOD
We will have 9 stations available in the gym for this workout.  There will be 6 pull up stations available.  The other 3 stations will use a bent over row instead of pull ups.  We can also accommodate a 10th station if someone is willing to do a dumbbell version of the WOD.

Equipment: PVC Pipe, Barbell, Band

Warm Up
1 min Breathing
1 min Head Nods/Rotations
1 min Band Pull Aparts
1 min Cross Crawls
1 min Ring Rows/Bent Over Row
1 min Shoulder Pass Throughs
1 min Power Snatch
1 min Lat Pull Ups/Bent Over Row

C2B Pull Up/Jumping C2B Pull Ups/Bent Over Rows

WOD: Bi-Couplet
Power Snatch
C2B Pull Ups

Cool Down
Shoulder Pass Throughs
Wrist Stretch
Lat Stretch
Shoulder Series