NOV. 23TH - DEC. 24TH: C2 HOLIDAY CHALLENGE

C2 Holiday Challenge

• Between November 24th & December 24th we will be participating in Concept 2's Annual Holiday Rowing Challenge. The goal is to Row or Ski a total of 100,000m during the Holiday season. If you complete the challenge Concept 2 will make a donation to a charity of your choice. We wil attempting to track the challenge SugarWOD this year by having a workout that get's entered once a week for people to enter their totals.

  • Any rowing done during a class workouts /warm-ups count.
  • Anyone partcipating will be responsible for updating their overall tally throughout the month.
  • This challenge is scored by the honor system. Don't cheat.
  • Rowing does not need to be done at Strongtown.

NOVEMBER 9th-12th: SKIERG WORLD SPRINTS

14th Annual SkiErg World Sprints

The Weekend of November 9th-12th is the Annual SkiErg World Sprints and this will be our 2nd time partcipating in the challenge. The challenge itself is a 1,000m Ski Time Trial, any event that submits 30 or more individual entries will be entered into a drawing for a chance to win a new SkiErg.

In order for the scores to count towards the gym we will need to submit them via a spreadsheet and the time trial must be complete at some point between Thursday (9th) and Sunday (12th). We'll be incorporating it into our regular programming next Friday.

NOVEMBER: "NO KIP" NOVEMBER

"No Kip" November

For the month of November we will be challenging everyone to forget about all that fancy kipping and focus on the beautiful strict movements! That's right, pull-ups, dips, handstand push-ups, etc...if you're used to kipping it we want to you to spend the next 30 days working on improving your strict strength.

Yes...you'll probably be a little slower and you might not be able to do as many reps. That's fine, we promise focusing on the strict versions of the movements will only make you stronger.

OCTOBER: SQUATOBER

SQUATOBER

• With "Presstember" behind us the legs are on deck for "Squatober". This month's challenge is to complete an unbroken set of 20 Squats a day between 10/3 and 10/31. The goal of the challenge is to start with Air Squats and mix in some odd objects as well as dumbbells, kettlebells, and barbells to ramp up in weight.

  Each day of the challenge will be added in SugarWOD and in order for the Squats to count they must be an unbroken set.

  You can make up any missed days by doing extra and marking the day off as complete in SugarWOD.

  Have fun with the challenge and try to add variety into your squats through the month. There are Air Squats, Med-Ball Squats, Goblet Squats, Single Leg Squats, Single DB Squats, Back Squats, Front Squats, Overhead Squats, etc...

SEPTEMBER: PRESSTEMBER

Presstember

• Looking forward to the fall this month's challenge is focusing on pressing strength - in particular the push-up. The goal of the challenge is to complete 25 Push-ups a day, for 25 days. Due to the Labor Day Holiday this is being posted a on Monday the 4th so the 25 days will be the 5th through the 30th.

  Each day of the challenge will be added in SugarWOD and in order for the push-ups to count they must be done outside of the class warm-up and daily workout. If you arrive early and complete your push-ups before class, then those count...if you stay after class and complete your push-ups, then those count. If the workout of the day happens to have 100 push-ups in it, and the warm-up includes a bunch of push-ups, none of those count.

  These should be strict push-ups, without any worming and maintaining a rigid plank position throughout the pressing.

AUGUST: DOG DAYS OF SUMMER

DOG DAYS OF SUMMER

• For the month of August Concept2 is doing a monthly challenge they're calling "The Dog Days of Summer." The challenge runs from August 1–28. The goal is to complete each of the following four distance goals during the timeframes indicated and log them in your online logbook:

• Week 1: Aug. 1–7: 10,000 meters | Strongtown = 5k
• Week 2: Aug. 8–14: 20,000 meters | Strongtown = 10k
• Week 3: Aug. 15–21: 30,000 meters | Strongtown = 15k

• Week 4: Aug. 22–28: 40,000 meters | Strongtown = 20k

  The distances are cumulative (you don't have to complete all the week's meters in one sitting). For the official Concept2 version - only RowErg, SkiErg, BikeErg, on water, and on snow meters count. BikeErg meters are counted as half when applied to the challenge.

  If anyone wants to do the C2 challenge you are obviously welcome to. Since this is a gym challenge we want to encourage people to try and do a running version and to make things more manageable we're looking at an overal distance of 50k across the month instead of the C2 100k version.

JULY: RILEY JULY

RILEY JULY

• We are repeating last year's Riley Prep July challenge. "Riley" is a hero workout in honor of Army Sgt. 1st Class Riley G. Stephens, 39, of Tolar, Texas, assigned to the 1st Battalion, 3rd Special Forces Group (Airborne). He died on 9/28/2012 in Wardak, Afgahnistan, of wounds caused by enemy small-arms fire. Stephens in survived by his wife, Tiffany; three children, Austin, Morgan, and Rylee Ann; parents, Michael and Joann, brother Ken; and a number of family members.

  The goal of this month's challenge is to complete the hero workout "Riley" at the end of the month. The workout itself is simple - it's just running and burpees, but it's alot of them. All together it's 3 miles worth of running and 150 burpees with a weight vest if you're up for it. As it's written it looks like:

  For Time: 1.5 Mile Run ... 150 Burpees ... 1.5 Mile Run (with a weight vest if you have one)

  We've put out 4 workout this month that will be posted each Tuesday on SugarWOD. The workouts are meant to be a bit of extra credit that you can use to prepare yourself for Riley.

• Workout 1: July 4 - July 10

  No. 1) 2 Rounds - 800m Run + 40 Burpees

• Workout 2: July 11 - July 17

  No. 2) E2MOM x 10

  * Odd = 200m Run
  * Even = Max Burpees

• Workout 3: July 18 - July 24

  No. 3) For Time: 1 Mile Run + 100 Burpees + 800m Run

• Workout 4: July 25 - August 1

  No. 4) "Riley" | For Time: 1.5 Mile Run + 150 Burpees + 1.5 Mile Run (with a vest)

JUNE: JUST RUN'SKI JUNE

Just Run'Ski June

• With Murph behind us we're back on our monthly challenge series and bringing back the SkiErg for June. To mix it up a bit, and since we're officially in running season the challenge workouts this month is a series of running & skiing couplets.

  Like previous challenges there will be a workout posted each Monday in SugarWOD where you can enter your scores.

  • Week 1, June 5th - 11th:
    • 8 Rounds: 200m Run + 250m Ski
  • Week 2, June 12th - 18th:
    • 4 x 5 Minutes: 400m Run + Max Cal Ski
  • Week 3, June 19th - 25th:
    • For Time: 1,000m Ski | 200m Run | 750m Ski | 400m Run | 500m Ski | 600m Run | 250m Ski | 800m Run
  • Week 4, June 26th - July 2nd:
    • For Time: 1 Mile Run | 2k Ski | 1 Mile Run

APRIL + MAY: MURPH PREP

Murph Prep

• Last year we did Murph Prep May as part of our challenge series. Murph is a big workout and it’s a lot to get ready for in a short time. This year we’re going to be extending our Murp Prep challenge to span both April + May leading up to Memorial Day weekend when we will be doing our annual Murph.

  There are tons of different ways to tackle the workout itself and we’ve talked about those before in our Murph Strategy blog post.

  The point of this challenge is to 1) familiarize yourself with the workout and different ways to approach it, and 2) build to the volume we’re going to be taking on during Murph.

  To mix it up a bit we’ll be releasing a new workout each week of the challenge. The workouts will be posted in Sugarwod each Monday and we’re looking at the following weeks:

MARCH: MOVEMENT MADNESS

Movement Madness

• In the theme of March Madness we are repeating last year's "Movement Madness" challenge. This challenge involves completing one endurance focused workout each week.

  There are 5 workouts total and they will be listed in SugarWOD each Wednesday with the final week including Workouts 4 and 5.

  If you completed the challenge last year you should be able to compare your scores in SugarWOD.

• Workout 1: March 1-7

  No. 1) 4 Rounds - 250m Row, 250m Ski, 500m Bike

• Workout 2: March 8-14

  No. 2) 5 Minute at Each Station, 2 Minutes Rest...For Max Distance - Ski, Bike, then Row

• Workout 3: March 15-21

  No. 3) 20 Minute AMRAP - 5 Cal Ski, 10 Cal Bike, 15 Cal Row

• Workout 4 + 5: March 22-31

  No. 4) For Time - 1000m Row, 1000m Ski, 2000m Bike

  No. 5) For Time - 15 down to 1 ... Cal Ski, Cal Bike, Cal Row

FEBRUARY: BURPEE CHALLENGE

28 Burpees per Day for the 28 Days

• This is a repeat of a challenge we have done in the past. In honor of the shortest month of the year the challenge is to complete 28 Burpees per day for the 28 days of February. All together it works out to be 812 Burpees total throughout the month.

  Although the goal is to do this every day, if you ‘miss’ a day you are allowed to make it up. For the purpose of the challenge we are saying that any burpees done during a class warm-up / workout do count towards the daily total.

FEBRUARY: TOUR DE SKIERG + VALENTINE ROW CHALLENGE

Tour de SkiErg Challenge

• This will be Concept2's 2nd year for the Tour De SkiErg Challenge and our first year being able to participate! You can read the full challenge details on their website and we will also be adding the workouts to SugarWOD each Tuesday as a gym leaderboard.

  To complete the challenge you must log the following Ski's throug the ErgData App each week:

  • Week 1, Feb. 1-7: 5,000m
  • Week 2, Feb. 8-14: 500m
  • Week 3, Feb. 15-21: 2,000m
  • Week 4, Feb. 22-28: 10,000m

Valentine Row Challenge

• This will also be Concept2's 2nd year doing the Valentine Row Challenge. You can read the full challenge details on their website.

  To complete the challenge you must Row or Ski a total of 14,000m between February 9th and 14th.

  I was going to say that if you're doing the Tour de SkiErg challenge you would have a good headstart on the meters but I'm guessing this is why Week 2 is only a 500m distance.

JANUARY: RPM 10k CHALLENGE

10,000 Double-Unders in 30 Days

• Every January, RPM challenges the community to attempt to complete 10,000 double-unders (or single-unders as a scale) in 30 days or less. All proceeds from the challenge registrations benefit the Iron Compass, the charitable initiative of RPM Training Co., with a mission to provide at-risk youth with fitness and mentorship opportunities through the functional training and outdoor/action sports communities.

  If you register through the RPM Challenge Page you’ll get access to a dashboard where you’ll be able to log daily jumps and check any friends’ progress on the global leaderboard, you'll also get a 10k challenge bracelet to help you share the message, as well as some other perks from other brands involved. Not to mention some seriously improved double-under skills…

  In-house Challenge Version: like last month's Rowing challenge we will be offering an "In-House" version of the challenge that we will be tracking through SugarWOD. Whether you sign-up through RPM or not this is a great opportunity to spend some time dialing in those Double-Unders. For the SugarWOD version, each day there will be a workout where you can track your cumulative total. You'll be able to enter your total completed as the score and we're asking people to add their daily total in the notes section.