01 July 2014

Welcome back Mike!!


Anyone who made it down to the gym yesterday knows this already, but if you didn't already know, Mike's back from Louisiana!  Although he had to endure very harsh conditions, he got some quality training in.  But he's more than excited to be back and we're more than excited to have him back! We have to thank Ben for filling in and doing an AMAZING job, even if he doesn't consider himself "morning person" and is terrible with a hula-hoop :] But on a serious note, Ben, you really did great and we appreciate it.


And YES. Some of you have spotted it already, but those of you who didn't catch it, hiding in that picture of mike is our newest addition to the family.


We named him Jason...Khalipa.  Just kidding, but we're very excited about the rower, and there's more where that came from coming soon! (And if you don't get that Khalipa reference, it's about time that this funny video makes its way into your life.)

Brush up on your rowing tips with this article in preparation for a rowing WOD that you can bet the house will happen in the near future.  

Today's WOD:

5 minute AMRAP:

50 Double unders

10 Front squats (135/95)

5 Pull-ups

2 minute rest*

Repeat 5 minute AMRAP

*Notice the rest placed in this workout.  Having rest in a workout means that whatever you're doing before and after that rest period is a SPRINT. 



“The best pace is a suicide pace, and today looks like a good day to die.”
― Steve Prefontaine


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Email Us
50 Main St
PO Box 146
Cortland, NY 13045
(607) 299-4926
Open Hours:
Mon-Fri- 5:30am-10:00am, 4:30pm-7:30pm
Sat.- 8:00am-11:00am