• WAYLAND CUBBIE CLEAN OUT: Daybreakers! TODAY Monday, Feb 10th, please clear out your cubbies in the men’s and women’s locker rooms. They’re getting a deep clean TONIGHT! Take home towels, knee sleeves, and wrist wraps and wash them! Hangers will be thrown out. Any clothing items left behind will be donated. Cubbie items can be returned TOMORROW morning. Thank you!


2 Rounds
100 Double Unders
50 Dumbbell Deadlifts (50/35)
50 Sit Ups
50/40 Calorie Bike

WOD Guidance & Goals:
Complete 100 doubles (150 singles or 50 attempts) around 2 minutes and pick up dumbbells for at least 10 deadlifts unbroken. Front head of the dumbbells must touch the floor (not both). Complete deadlifts in 2-3 minutes. Sit ups are your opportunity to breath. Do one continuous set using arms to propel yourself for forward, 2-3 minutes. The first round, bike at a moderate pace (3.5-4.5 minutes). The last round, push it! Target 20 minutes. 

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Courtesy of CFLP


6x300m, :90 rest


Courtesy of Burgener Strength

1) Back squat: 65%x 8 reps, 75%x 6 reps, 85%x 4 reps, 90%x 4 reps.

*Rest 10 minutes, then:

2) Front squat: 70%x 5 reps, 80%x 4 reps, 85%x 3 reps, 90%x 3 reps.

3) Core
5x GHD back extensions with 2 second hold at the top (barbell)
rest 90 seconds
10x strict toes to bar