Friday Workout
Warm-up - stretching to loosen back and shoulders - hydrate starting now if you plan on doing the ROW DOWN hydration can improve your performance up to 10%!
Strength / Technique - row a slow 1000 meters concentrate on technique
Workout - You pick, something that will allow you perform your best for the ROW DOWN

Wednesday
Warm-up - shoulders abs hips (push-ups, pull ups, sit ups squats)
Strength / technique - OHS
Work-Out - 3/5 Barbara
     3RFT (3 min rest between rounds) of:
     20 pull ups
     30 push ups
     40 sit ups
     50 squats (ups)

Mondays Workout
Warm-up - on your own - suggested - hips, shoulders, legs.  I always like rowing as a warm up.
Technique/Strength
     Work on double unders/ Push press
Workout
     As Many Rounds As Possible (AMRAP) in 10 minutes (this workout is a "half Cindy")
     Each "round" is:
     5 pull-ups
     10 push-ups
     15 Squats (unweighted)
   

A Fund raiser for the Wood River Bicycle Coalition

March 31, 2012 Ketchum Town Square

Get your row on and join us for the Ketchum Row Down, a fund raiser for the Wood River Bicycle Coalition!  The “Row Down!” is an indoor rowing fundraiser.  The Wood River Bicycle Coalition, Ketchum Professional Fire fighters and Ketchum Volunteer Fire Fighters are hosting this exciting event.  The five different Row Down events are:

Kids 500 meter fun row: This event is for children 5-13 years old.  This can be a fun family event.

500 meter row:  This event is fast and furious, a full body drainer that usually leaves participants gasping for breath in under two minutes.

2000 meter row:  Plan and pace your effort.  Going out to fast is a rookie mistake! Many participants will finish in less than 8 minutes.

10,000 meter team row:  Each 4 member team will use one rowing machine to complete 10,000 meters.  Rower transitions, strategy and pacing are critical in maintaining flywheel speed and edging out the competition.

CrossFit WOD: The final event combines the participant’s time in the 2000 meter row and a mystery CrossFit workout.  The lowest combined times determines the Row Down CrossFit champion!