Members of the Month (April)

Congratulations to all the Members of the Month for APRIL!
Written by Marcus Smith
InnerFight
May 1, 2024
-
5
Mainline Class
Specialty Class
Endurance
Ladies Run Club
Members of the Month (April)

InnerFight: ETHAN THOMPSON

At InnerFight, we often emphasize the power of consistency and dedicated effort. Ethan has exemplified these principles in the past six months, showcasing remarkable progress. Not only did he dominate the CrossFit Open, but he also secured a spot in the Quarterfinals. Along this journey, Ethan has blossomed with newfound confidence, becoming a source of inspiration for others.


Youth: HARRY GATHERCOLE

Harry's been with us since the beginning, joining our youth program three and a half years ago in the preteens class. Over the years one thing that has always remained constant with Harry is his intense focus, especially while using the barbell. He listens closely to feedback, applies it to every movement, and puts forth his best effort in every class. Now in the teens program, Harry is seeing his hard work pay off. His strength and overall progress are truly remarkable -his impact goes beyond personal gains. Harry's dedication inspires those around him. Watching him work towards progress motivates his peers to do the same. It's been incredible to witness Harry's transformation from a preteen to a powerhouse! We can't wait to see what amazing things he accomplishes in the future.


Endurance: KATIE MCINTYRE

Katie embarked on a marathon training block to keep herself accountable to the process of training during the winter months when travel and hosting were at their peak. In doing so, she came to Milan for IFE on Tour with absolutely no pressure on herself. She strived to have fun and be amongst the community. Katie nailed the marathon, coming in with an 8 minute PB and a beaming smile; ready to cheer and support all the other runners we had out on the course.

Katie is extremely hardworking and humble, a true asset to the IFE community.


Ladies Run Club: AMANDA NIMON PETERS

Amanda  is a continued asset to LRC through her passion for running and supportive manner.

Amanda came to Milan with us as part of IFE on Tour this April to take part in the Half Marathon; after being inspired by fellow LRC-ers at the Amsterdam Half Marathon last October.

Thank you for your continued high energy and effort Amanda. We love having you as part of the team.


Endurance - Ireland: CIARA CONNOLLY

Ciara Connolly Great work this month Ciara! As we build to peak distance for your first trail event with UTMB next month in Austria, your consistency and attitude has been phenomenal. You have worked hard, proving to yourself time and time again you are more than capable. It’s been a pleasure to watch and coach.

Stay humble and keep smashing out the work.


Endurance - New Zealand: KRISTI WHYTE

After a fair amount of persuasion from Brooke, Kristi decided to go all in and sign up to XTERRA Rotorua Festival and 1:1 coaching … with a very short 10 week build up throw a wedding in the middle of all that and you get a good glimpse of who Kristi is at heart: determined, stubborn and dedicated.

Making the switch from HIIT gym life to endurance life was effortless for Kristi as she hit swim, bike, run sessions head on and worked hard to improve her speed, power and technique in all 3 disciplines.

Confident in the swim, the mountain bike was a big focus. Heading over to Rotorua to play and practice on the race course as much as possible gave Kristi confidence heading into race day.

If you were at the event, you would have seen Kristi repping our InnerFight tri suit, being one of very few who wasn’t wearing a wetsuit! Onlookers were baffled but it make for a much faster transition from swim to bike and she was off! With an added few kms to the course, Kristi adapted her mindset on a finishing time and soldiered on. Brooke joined her for the second lap of the run where Kristi really did want to blame her for the pain cave she was in #blamebrooke

Congrats Kristi for pulling off a very short training block and smashing all 3 disciplines with tenacity. We love your honesty and fun energy you bring to our community ….and Archie of course.

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Specialty Class #24-25

GYMNASTICS

This week's gymnastics will shift to Toes 2 Bar and Handstand Walks. We will break down both skills, work on technique, and get to work!

PURE STRENGTH

Monday we carry on the cycle with strict chin ups & DB press, followed by more Pendlay rows & skull crushers.

Wednesday we deadlift from low risers (15kg), into more tempo sumo squats + finishing up the day with shrugs.

All & anyone is welcome - see you soon!

WEIGHTLIFTING

Find a heavy 2-rep Overhead Squat for the day, then move into the heaviest 3-position snatch complex, focusing on pulls and transitioning under the bar.

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Endurance #24-25

Monday Ride

This weeks session starts a new 4 week block of group riding followed by 4 minute hard efforts at the end. Judging these efforts is a good test of your cycling IQ.

Start time: 05:59am
Session Length: 1 hour

Location: The Loop Cafe, Nad al Sheeba

Track Tuesday

We keep some 200’s in the program this week, and lots of them!

Start time: 05:59am

Entrance fee: https://isddubai.com/athletics-venuehire/

Location: https://goo.gl/maps/oomJAa31vKy3hQNG6

Wednesday ride

Walker Wednesday, now on Zwift! https://www.zwift.com/clubs/6bddda76-2a05-4bc1-a0c4-65454bd756ef/home

We have done the power testing, now we try to improve it! This weeks session is called into the red, and it should do exactly that

Start time: 05:59am

Location: BOTS

The Coffee Run

This week is tempo builders, 3X 5 minute blocks where we increase intensity and judge the efforts. Great for RPE dial ins.

Start time: 05:59

Session length: 1 hour
Location: Common Grounds, Jumierah Beach Track

The Saturday Ride

This Saturday we will cover around 120km as a group. Keep working on those group riding skills and that aerobic base.

Start time: 04:59

Session length: 1 hour
Location: Bottom of the stick car park

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Ladies Run Club #24-25

Monday

Time: 5:59am ONLY

Location: Al Qudra

Session: Easy Social Run

This week, as it's a holiday, we are changing things up and heading to AQ for an easy run. We will meet by the lakes and run 30 mins easy to Lake Lake and back.

Tuesday

Time: 5:59am

Location: Sports City

Session: Track Tuesday

This is a speed session with the wider InnerFight Endurance community & coaches to help you run fast.  200m repeats are on the menu this week!

Wednesday

Time: 5:59am & 5:59pm

Location: InnerFight

Session: Intervals

This week we have a fartlek session of 1min on, 1 min off. Run the "on" at a 8/10 effort and keep the "off" super easy so you recover.

Friday

Time: 5:59am

Location: Kite Beach

Session: The Coffee Run

This week we are building the pace over blocks of 5 mins. Remember to keep the RPE work honest, and do not start out too fast!

*Track Tuesday and Coffee Run will host male and female runners

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Mainline Class
Specialty Class
Endurance
Ladies Run Club
Daily Workout #24-25

Week 3, we kick off the holiday Monday with some madness! On Tuesday, we look at chest pull ups in the strength portion, then into a high-skill EMOM. Wednesday, we focus on single leg work, looking at tempo pistol squats & another high-skill workout with rope climbs. Thursday, we are back on bench press + ring rows, then into 2 x 10-minute sprint AMRAPs. Finishing the week off with some spicy barbell cycling & a very tough running + barbell cycling interval-based workout


Monday:

Conditioning:

Monday Madness for the EID Break


*9:30am Class Build with Toby


Tuesday:

Strength:

A) Kip Swing + Feet Assisted Butterfly Circles + Kipping Pull-Ups

B) Find Max Set of Unbroken C2B Pull Ups


Conditioning:

EMOM x 20

1) 12 KB Thrusters 2 x 24/16kg

2) 16/12/8 CTB Pull Ups

3) 20/15/10 Lateral Burpees Over KB

4) Rest


*9:30am Class Weightlifting with Simon


Wednesday:

Strength:

Tempo Pistol Squats


Conditioning:

20-minute AMRAP

10,20,30,40,50...

A Jumps & AB Mat Sit-Up

1,2,3,4,5...

Rope Climb


Thursday:

Strength:

Bench Press + Feet Elevated Ring Rows


Conditioning:

Partner Workout

10:00 min AMRAP

10/7 Standing C2 Bike D10

10 Handstand Push Ups


Rest 3:00 minutes


10:00 min AMRAP

10/7 Cal Assault Bike

10 STOH 60/40kg


Friday:

Strength:

A) TNG Clean and Jerks

B) TNG Clean and Jerks (Heavier than A)

Conditioning:

DT with a spin for some Therapyyyyyy!

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Members of the Month (April)

InnerFight: ETHAN THOMPSON

At InnerFight, we often emphasize the power of consistency and dedicated effort. Ethan has exemplified these principles in the past six months, showcasing remarkable progress. Not only did he dominate the CrossFit Open, but he also secured a spot in the Quarterfinals. Along this journey, Ethan has blossomed with newfound confidence, becoming a source of inspiration for others.


Youth: HARRY GATHERCOLE

Harry's been with us since the beginning, joining our youth program three and a half years ago in the preteens class. Over the years one thing that has always remained constant with Harry is his intense focus, especially while using the barbell. He listens closely to feedback, applies it to every movement, and puts forth his best effort in every class. Now in the teens program, Harry is seeing his hard work pay off. His strength and overall progress are truly remarkable -his impact goes beyond personal gains. Harry's dedication inspires those around him. Watching him work towards progress motivates his peers to do the same. It's been incredible to witness Harry's transformation from a preteen to a powerhouse! We can't wait to see what amazing things he accomplishes in the future.


Endurance: KATIE MCINTYRE

Katie embarked on a marathon training block to keep herself accountable to the process of training during the winter months when travel and hosting were at their peak. In doing so, she came to Milan for IFE on Tour with absolutely no pressure on herself. She strived to have fun and be amongst the community. Katie nailed the marathon, coming in with an 8 minute PB and a beaming smile; ready to cheer and support all the other runners we had out on the course.

Katie is extremely hardworking and humble, a true asset to the IFE community.


Ladies Run Club: AMANDA NIMON PETERS

Amanda  is a continued asset to LRC through her passion for running and supportive manner.

Amanda came to Milan with us as part of IFE on Tour this April to take part in the Half Marathon; after being inspired by fellow LRC-ers at the Amsterdam Half Marathon last October.

Thank you for your continued high energy and effort Amanda. We love having you as part of the team.


Endurance - Ireland: CIARA CONNOLLY

Ciara Connolly Great work this month Ciara! As we build to peak distance for your first trail event with UTMB next month in Austria, your consistency and attitude has been phenomenal. You have worked hard, proving to yourself time and time again you are more than capable. It’s been a pleasure to watch and coach.

Stay humble and keep smashing out the work.


Endurance - New Zealand: KRISTI WHYTE

After a fair amount of persuasion from Brooke, Kristi decided to go all in and sign up to XTERRA Rotorua Festival and 1:1 coaching … with a very short 10 week build up throw a wedding in the middle of all that and you get a good glimpse of who Kristi is at heart: determined, stubborn and dedicated.

Making the switch from HIIT gym life to endurance life was effortless for Kristi as she hit swim, bike, run sessions head on and worked hard to improve her speed, power and technique in all 3 disciplines.

Confident in the swim, the mountain bike was a big focus. Heading over to Rotorua to play and practice on the race course as much as possible gave Kristi confidence heading into race day.

If you were at the event, you would have seen Kristi repping our InnerFight tri suit, being one of very few who wasn’t wearing a wetsuit! Onlookers were baffled but it make for a much faster transition from swim to bike and she was off! With an added few kms to the course, Kristi adapted her mindset on a finishing time and soldiered on. Brooke joined her for the second lap of the run where Kristi really did want to blame her for the pain cave she was in #blamebrooke

Congrats Kristi for pulling off a very short training block and smashing all 3 disciplines with tenacity. We love your honesty and fun energy you bring to our community ….and Archie of course.

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Endurance #24-25

Monday Ride

This weeks session starts a new 4 week block of group riding followed by 4 minute hard efforts at the end. Judging these efforts is a good test of your cycling IQ.

Start time: 05:59am
Session Length: 1 hour

Location: The Loop Cafe, Nad al Sheeba

Track Tuesday

We keep some 200’s in the program this week, and lots of them!

Start time: 05:59am

Entrance fee: https://isddubai.com/athletics-venuehire/

Location: https://goo.gl/maps/oomJAa31vKy3hQNG6

Wednesday ride

Walker Wednesday, now on Zwift! https://www.zwift.com/clubs/6bddda76-2a05-4bc1-a0c4-65454bd756ef/home

We have done the power testing, now we try to improve it! This weeks session is called into the red, and it should do exactly that

Start time: 05:59am

Location: BOTS

The Coffee Run

This week is tempo builders, 3X 5 minute blocks where we increase intensity and judge the efforts. Great for RPE dial ins.

Start time: 05:59

Session length: 1 hour
Location: Common Grounds, Jumierah Beach Track

The Saturday Ride

This Saturday we will cover around 120km as a group. Keep working on those group riding skills and that aerobic base.

Start time: 04:59

Session length: 1 hour
Location: Bottom of the stick car park

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Ladies Run Club #24-25

Monday

Time: 5:59am ONLY

Location: Al Qudra

Session: Easy Social Run

This week, as it's a holiday, we are changing things up and heading to AQ for an easy run. We will meet by the lakes and run 30 mins easy to Lake Lake and back.

Tuesday

Time: 5:59am

Location: Sports City

Session: Track Tuesday

This is a speed session with the wider InnerFight Endurance community & coaches to help you run fast.  200m repeats are on the menu this week!

Wednesday

Time: 5:59am & 5:59pm

Location: InnerFight

Session: Intervals

This week we have a fartlek session of 1min on, 1 min off. Run the "on" at a 8/10 effort and keep the "off" super easy so you recover.

Friday

Time: 5:59am

Location: Kite Beach

Session: The Coffee Run

This week we are building the pace over blocks of 5 mins. Remember to keep the RPE work honest, and do not start out too fast!

*Track Tuesday and Coffee Run will host male and female runners

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Mainline Class
Specialty Class
Endurance
Ladies Run Club
Daily Workout #24-25

Week 3, we kick off the holiday Monday with some madness! On Tuesday, we look at chest pull ups in the strength portion, then into a high-skill EMOM. Wednesday, we focus on single leg work, looking at tempo pistol squats & another high-skill workout with rope climbs. Thursday, we are back on bench press + ring rows, then into 2 x 10-minute sprint AMRAPs. Finishing the week off with some spicy barbell cycling & a very tough running + barbell cycling interval-based workout


Monday:

Conditioning:

Monday Madness for the EID Break


*9:30am Class Build with Toby


Tuesday:

Strength:

A) Kip Swing + Feet Assisted Butterfly Circles + Kipping Pull-Ups

B) Find Max Set of Unbroken C2B Pull Ups


Conditioning:

EMOM x 20

1) 12 KB Thrusters 2 x 24/16kg

2) 16/12/8 CTB Pull Ups

3) 20/15/10 Lateral Burpees Over KB

4) Rest


*9:30am Class Weightlifting with Simon


Wednesday:

Strength:

Tempo Pistol Squats


Conditioning:

20-minute AMRAP

10,20,30,40,50...

A Jumps & AB Mat Sit-Up

1,2,3,4,5...

Rope Climb


Thursday:

Strength:

Bench Press + Feet Elevated Ring Rows


Conditioning:

Partner Workout

10:00 min AMRAP

10/7 Standing C2 Bike D10

10 Handstand Push Ups


Rest 3:00 minutes


10:00 min AMRAP

10/7 Cal Assault Bike

10 STOH 60/40kg


Friday:

Strength:

A) TNG Clean and Jerks

B) TNG Clean and Jerks (Heavier than A)

Conditioning:

DT with a spin for some Therapyyyyyy!

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Specialty Class #24-25

GYMNASTICS

This week's gymnastics will shift to Toes 2 Bar and Handstand Walks. We will break down both skills, work on technique, and get to work!

PURE STRENGTH

Monday we carry on the cycle with strict chin ups & DB press, followed by more Pendlay rows & skull crushers.

Wednesday we deadlift from low risers (15kg), into more tempo sumo squats + finishing up the day with shrugs.

All & anyone is welcome - see you soon!

WEIGHTLIFTING

Find a heavy 2-rep Overhead Squat for the day, then move into the heaviest 3-position snatch complex, focusing on pulls and transitioning under the bar.

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Members of the Month (April)

InnerFight: ETHAN THOMPSON

At InnerFight, we often emphasize the power of consistency and dedicated effort. Ethan has exemplified these principles in the past six months, showcasing remarkable progress. Not only did he dominate the CrossFit Open, but he also secured a spot in the Quarterfinals. Along this journey, Ethan has blossomed with newfound confidence, becoming a source of inspiration for others.


Youth: HARRY GATHERCOLE

Harry's been with us since the beginning, joining our youth program three and a half years ago in the preteens class. Over the years one thing that has always remained constant with Harry is his intense focus, especially while using the barbell. He listens closely to feedback, applies it to every movement, and puts forth his best effort in every class. Now in the teens program, Harry is seeing his hard work pay off. His strength and overall progress are truly remarkable -his impact goes beyond personal gains. Harry's dedication inspires those around him. Watching him work towards progress motivates his peers to do the same. It's been incredible to witness Harry's transformation from a preteen to a powerhouse! We can't wait to see what amazing things he accomplishes in the future.


Endurance: KATIE MCINTYRE

Katie embarked on a marathon training block to keep herself accountable to the process of training during the winter months when travel and hosting were at their peak. In doing so, she came to Milan for IFE on Tour with absolutely no pressure on herself. She strived to have fun and be amongst the community. Katie nailed the marathon, coming in with an 8 minute PB and a beaming smile; ready to cheer and support all the other runners we had out on the course.

Katie is extremely hardworking and humble, a true asset to the IFE community.


Ladies Run Club: AMANDA NIMON PETERS

Amanda  is a continued asset to LRC through her passion for running and supportive manner.

Amanda came to Milan with us as part of IFE on Tour this April to take part in the Half Marathon; after being inspired by fellow LRC-ers at the Amsterdam Half Marathon last October.

Thank you for your continued high energy and effort Amanda. We love having you as part of the team.


Endurance - Ireland: CIARA CONNOLLY

Ciara Connolly Great work this month Ciara! As we build to peak distance for your first trail event with UTMB next month in Austria, your consistency and attitude has been phenomenal. You have worked hard, proving to yourself time and time again you are more than capable. It’s been a pleasure to watch and coach.

Stay humble and keep smashing out the work.


Endurance - New Zealand: KRISTI WHYTE

After a fair amount of persuasion from Brooke, Kristi decided to go all in and sign up to XTERRA Rotorua Festival and 1:1 coaching … with a very short 10 week build up throw a wedding in the middle of all that and you get a good glimpse of who Kristi is at heart: determined, stubborn and dedicated.

Making the switch from HIIT gym life to endurance life was effortless for Kristi as she hit swim, bike, run sessions head on and worked hard to improve her speed, power and technique in all 3 disciplines.

Confident in the swim, the mountain bike was a big focus. Heading over to Rotorua to play and practice on the race course as much as possible gave Kristi confidence heading into race day.

If you were at the event, you would have seen Kristi repping our InnerFight tri suit, being one of very few who wasn’t wearing a wetsuit! Onlookers were baffled but it make for a much faster transition from swim to bike and she was off! With an added few kms to the course, Kristi adapted her mindset on a finishing time and soldiered on. Brooke joined her for the second lap of the run where Kristi really did want to blame her for the pain cave she was in #blamebrooke

Congrats Kristi for pulling off a very short training block and smashing all 3 disciplines with tenacity. We love your honesty and fun energy you bring to our community ….and Archie of course.

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Ladies Run Club #24-25

Monday

Time: 5:59am ONLY

Location: Al Qudra

Session: Easy Social Run

This week, as it's a holiday, we are changing things up and heading to AQ for an easy run. We will meet by the lakes and run 30 mins easy to Lake Lake and back.

Tuesday

Time: 5:59am

Location: Sports City

Session: Track Tuesday

This is a speed session with the wider InnerFight Endurance community & coaches to help you run fast.  200m repeats are on the menu this week!

Wednesday

Time: 5:59am & 5:59pm

Location: InnerFight

Session: Intervals

This week we have a fartlek session of 1min on, 1 min off. Run the "on" at a 8/10 effort and keep the "off" super easy so you recover.

Friday

Time: 5:59am

Location: Kite Beach

Session: The Coffee Run

This week we are building the pace over blocks of 5 mins. Remember to keep the RPE work honest, and do not start out too fast!

*Track Tuesday and Coffee Run will host male and female runners

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Mainline Class
Specialty Class
Endurance
Ladies Run Club
Daily Workout #24-25

Week 3, we kick off the holiday Monday with some madness! On Tuesday, we look at chest pull ups in the strength portion, then into a high-skill EMOM. Wednesday, we focus on single leg work, looking at tempo pistol squats & another high-skill workout with rope climbs. Thursday, we are back on bench press + ring rows, then into 2 x 10-minute sprint AMRAPs. Finishing the week off with some spicy barbell cycling & a very tough running + barbell cycling interval-based workout


Monday:

Conditioning:

Monday Madness for the EID Break


*9:30am Class Build with Toby


Tuesday:

Strength:

A) Kip Swing + Feet Assisted Butterfly Circles + Kipping Pull-Ups

B) Find Max Set of Unbroken C2B Pull Ups


Conditioning:

EMOM x 20

1) 12 KB Thrusters 2 x 24/16kg

2) 16/12/8 CTB Pull Ups

3) 20/15/10 Lateral Burpees Over KB

4) Rest


*9:30am Class Weightlifting with Simon


Wednesday:

Strength:

Tempo Pistol Squats


Conditioning:

20-minute AMRAP

10,20,30,40,50...

A Jumps & AB Mat Sit-Up

1,2,3,4,5...

Rope Climb


Thursday:

Strength:

Bench Press + Feet Elevated Ring Rows


Conditioning:

Partner Workout

10:00 min AMRAP

10/7 Standing C2 Bike D10

10 Handstand Push Ups


Rest 3:00 minutes


10:00 min AMRAP

10/7 Cal Assault Bike

10 STOH 60/40kg


Friday:

Strength:

A) TNG Clean and Jerks

B) TNG Clean and Jerks (Heavier than A)

Conditioning:

DT with a spin for some Therapyyyyyy!

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Specialty Class #24-25

GYMNASTICS

This week's gymnastics will shift to Toes 2 Bar and Handstand Walks. We will break down both skills, work on technique, and get to work!

PURE STRENGTH

Monday we carry on the cycle with strict chin ups & DB press, followed by more Pendlay rows & skull crushers.

Wednesday we deadlift from low risers (15kg), into more tempo sumo squats + finishing up the day with shrugs.

All & anyone is welcome - see you soon!

WEIGHTLIFTING

Find a heavy 2-rep Overhead Squat for the day, then move into the heaviest 3-position snatch complex, focusing on pulls and transitioning under the bar.

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Endurance #24-25

Monday Ride

This weeks session starts a new 4 week block of group riding followed by 4 minute hard efforts at the end. Judging these efforts is a good test of your cycling IQ.

Start time: 05:59am
Session Length: 1 hour

Location: The Loop Cafe, Nad al Sheeba

Track Tuesday

We keep some 200’s in the program this week, and lots of them!

Start time: 05:59am

Entrance fee: https://isddubai.com/athletics-venuehire/

Location: https://goo.gl/maps/oomJAa31vKy3hQNG6

Wednesday ride

Walker Wednesday, now on Zwift! https://www.zwift.com/clubs/6bddda76-2a05-4bc1-a0c4-65454bd756ef/home

We have done the power testing, now we try to improve it! This weeks session is called into the red, and it should do exactly that

Start time: 05:59am

Location: BOTS

The Coffee Run

This week is tempo builders, 3X 5 minute blocks where we increase intensity and judge the efforts. Great for RPE dial ins.

Start time: 05:59

Session length: 1 hour
Location: Common Grounds, Jumierah Beach Track

The Saturday Ride

This Saturday we will cover around 120km as a group. Keep working on those group riding skills and that aerobic base.

Start time: 04:59

Session length: 1 hour
Location: Bottom of the stick car park

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Members of the Month (April)

InnerFight: ETHAN THOMPSON

At InnerFight, we often emphasize the power of consistency and dedicated effort. Ethan has exemplified these principles in the past six months, showcasing remarkable progress. Not only did he dominate the CrossFit Open, but he also secured a spot in the Quarterfinals. Along this journey, Ethan has blossomed with newfound confidence, becoming a source of inspiration for others.


Youth: HARRY GATHERCOLE

Harry's been with us since the beginning, joining our youth program three and a half years ago in the preteens class. Over the years one thing that has always remained constant with Harry is his intense focus, especially while using the barbell. He listens closely to feedback, applies it to every movement, and puts forth his best effort in every class. Now in the teens program, Harry is seeing his hard work pay off. His strength and overall progress are truly remarkable -his impact goes beyond personal gains. Harry's dedication inspires those around him. Watching him work towards progress motivates his peers to do the same. It's been incredible to witness Harry's transformation from a preteen to a powerhouse! We can't wait to see what amazing things he accomplishes in the future.


Endurance: KATIE MCINTYRE

Katie embarked on a marathon training block to keep herself accountable to the process of training during the winter months when travel and hosting were at their peak. In doing so, she came to Milan for IFE on Tour with absolutely no pressure on herself. She strived to have fun and be amongst the community. Katie nailed the marathon, coming in with an 8 minute PB and a beaming smile; ready to cheer and support all the other runners we had out on the course.

Katie is extremely hardworking and humble, a true asset to the IFE community.


Ladies Run Club: AMANDA NIMON PETERS

Amanda  is a continued asset to LRC through her passion for running and supportive manner.

Amanda came to Milan with us as part of IFE on Tour this April to take part in the Half Marathon; after being inspired by fellow LRC-ers at the Amsterdam Half Marathon last October.

Thank you for your continued high energy and effort Amanda. We love having you as part of the team.


Endurance - Ireland: CIARA CONNOLLY

Ciara Connolly Great work this month Ciara! As we build to peak distance for your first trail event with UTMB next month in Austria, your consistency and attitude has been phenomenal. You have worked hard, proving to yourself time and time again you are more than capable. It’s been a pleasure to watch and coach.

Stay humble and keep smashing out the work.


Endurance - New Zealand: KRISTI WHYTE

After a fair amount of persuasion from Brooke, Kristi decided to go all in and sign up to XTERRA Rotorua Festival and 1:1 coaching … with a very short 10 week build up throw a wedding in the middle of all that and you get a good glimpse of who Kristi is at heart: determined, stubborn and dedicated.

Making the switch from HIIT gym life to endurance life was effortless for Kristi as she hit swim, bike, run sessions head on and worked hard to improve her speed, power and technique in all 3 disciplines.

Confident in the swim, the mountain bike was a big focus. Heading over to Rotorua to play and practice on the race course as much as possible gave Kristi confidence heading into race day.

If you were at the event, you would have seen Kristi repping our InnerFight tri suit, being one of very few who wasn’t wearing a wetsuit! Onlookers were baffled but it make for a much faster transition from swim to bike and she was off! With an added few kms to the course, Kristi adapted her mindset on a finishing time and soldiered on. Brooke joined her for the second lap of the run where Kristi really did want to blame her for the pain cave she was in #blamebrooke

Congrats Kristi for pulling off a very short training block and smashing all 3 disciplines with tenacity. We love your honesty and fun energy you bring to our community ….and Archie of course.

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Members of the Month (April)

InnerFight: ETHAN THOMPSON

At InnerFight, we often emphasize the power of consistency and dedicated effort. Ethan has exemplified these principles in the past six months, showcasing remarkable progress. Not only did he dominate the CrossFit Open, but he also secured a spot in the Quarterfinals. Along this journey, Ethan has blossomed with newfound confidence, becoming a source of inspiration for others.


Youth: HARRY GATHERCOLE

Harry's been with us since the beginning, joining our youth program three and a half years ago in the preteens class. Over the years one thing that has always remained constant with Harry is his intense focus, especially while using the barbell. He listens closely to feedback, applies it to every movement, and puts forth his best effort in every class. Now in the teens program, Harry is seeing his hard work pay off. His strength and overall progress are truly remarkable -his impact goes beyond personal gains. Harry's dedication inspires those around him. Watching him work towards progress motivates his peers to do the same. It's been incredible to witness Harry's transformation from a preteen to a powerhouse! We can't wait to see what amazing things he accomplishes in the future.


Endurance: KATIE MCINTYRE

Katie embarked on a marathon training block to keep herself accountable to the process of training during the winter months when travel and hosting were at their peak. In doing so, she came to Milan for IFE on Tour with absolutely no pressure on herself. She strived to have fun and be amongst the community. Katie nailed the marathon, coming in with an 8 minute PB and a beaming smile; ready to cheer and support all the other runners we had out on the course.

Katie is extremely hardworking and humble, a true asset to the IFE community.


Ladies Run Club: AMANDA NIMON PETERS

Amanda  is a continued asset to LRC through her passion for running and supportive manner.

Amanda came to Milan with us as part of IFE on Tour this April to take part in the Half Marathon; after being inspired by fellow LRC-ers at the Amsterdam Half Marathon last October.

Thank you for your continued high energy and effort Amanda. We love having you as part of the team.


Endurance - Ireland: CIARA CONNOLLY

Ciara Connolly Great work this month Ciara! As we build to peak distance for your first trail event with UTMB next month in Austria, your consistency and attitude has been phenomenal. You have worked hard, proving to yourself time and time again you are more than capable. It’s been a pleasure to watch and coach.

Stay humble and keep smashing out the work.


Endurance - New Zealand: KRISTI WHYTE

After a fair amount of persuasion from Brooke, Kristi decided to go all in and sign up to XTERRA Rotorua Festival and 1:1 coaching … with a very short 10 week build up throw a wedding in the middle of all that and you get a good glimpse of who Kristi is at heart: determined, stubborn and dedicated.

Making the switch from HIIT gym life to endurance life was effortless for Kristi as she hit swim, bike, run sessions head on and worked hard to improve her speed, power and technique in all 3 disciplines.

Confident in the swim, the mountain bike was a big focus. Heading over to Rotorua to play and practice on the race course as much as possible gave Kristi confidence heading into race day.

If you were at the event, you would have seen Kristi repping our InnerFight tri suit, being one of very few who wasn’t wearing a wetsuit! Onlookers were baffled but it make for a much faster transition from swim to bike and she was off! With an added few kms to the course, Kristi adapted her mindset on a finishing time and soldiered on. Brooke joined her for the second lap of the run where Kristi really did want to blame her for the pain cave she was in #blamebrooke

Congrats Kristi for pulling off a very short training block and smashing all 3 disciplines with tenacity. We love your honesty and fun energy you bring to our community ….and Archie of course.

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep

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