Looks like we may be in for some more rowing this week! If the wind-chill is less than 30 plan on rowing, if not, bundle up! Check the FB group or CFS blog for the official call.
Short Interval (Mon 5pm, Tues 10AM): 10-12 x :30sec, recover 2:00min, hold distance across all efforts
C2: 10-12 x :30sec, recover 2:00min, hold distance across all efforts
Long Interval (Thurs 10AM, Thurs 5PM): 20 Minute AMRAP of Hill Repeats on the Bridge
C2: Set up a C2 rowing machine for 20 seconds on 10 off and then have a Pace boat at 60m per 20 second interval and row until you cannot beat the pace boat for said interval