NEWS

  • WELLNESS CHALLENGE starts TODAY!! All the details can be found HERE, and the zoom info session can be found HERE
  • INDOOR/OUTDOOR SCHEDULE
    • Mon – Indoor
    • Tue – Indoor
    • Wed – Outdoor
    • Thu – Outdoor
    • Fri – Indoor
    • Sat + Sun – Outdoor
  • SATURDAY 10/31: Is HALLOWEEN!! Wear a workout friendly costume to class!

WOD

“Back Squat + Bike”

METCON

Back Squat
7×3, building

Bike
50/40 Calories for Time

MASTERS

Back Squat
7×3, building

Bike
50/40 Calories for Time

MOVE

Back Squat
7×3, building

Bike
36/27 Calories for Time

WOD GUIDANCE & GOALS
Coaches will help you build to to 60% of your 1 rep max for the first set of squats. You’ll then increase the weight for every set by 5%. If your form starts to break, or you fail a set, do not increase your weight. Stay at the same weight or even take weight off. The fourth set should start to feel heavy. For the bike, sprint! See how fast you can get those calories done. Depending on your leg/lung capacity, your times will vary between 2-5 minutes.

Post Weight + Time to Comments.

HOME WOD

10 rounds
5 Flights
10 Jumping Lunges

ENDURANCE

10 rounds
10 Jumping Lunges, 100m sprint, rest 1 min