NEWS

  • FINAL WEEK:
    • It’s here, the final week of the Wellness Challenge!! This week’s bonus points are for trying a new recipe every day. Not sure what to make? Check out member recipes, posted to every workout post, since Monday, January 4th. You’ve got this Daybreak!
  • SEMINAR
    • Dr. Martha Theirl, PT, will host a Low Back Pain and Ergonomics seminar TOMORROW Friday, January 29th at 6pm. Learn ergonomics fundamentals and mobility for the hip and spine to build a resilient low back during work from home and exercise. Sign ups open on Triib 48 hours in advance. The seminar will also be zoomed for those who are unable to attend in person.

RECIPE OF THE DAY

Lauren
Wayland
Early am Classes

FRENCH DRESSING

INGREDIENTS:

  • 2T salt
  • 1T honey
  • 3/4 tsp black pepper
  • 2/4 tsp ground mustard
  • 3/4 cup cider vinegar
  • 2 cups olive oil
  • garlic cloves to taste

DIRECTIONS:

  • Mix ingredients and enjoy!
  • Fun fact: this recipe is from Lauren’s great grandmother from France

WOD

“The Chief”

METCON

5 x AMRAP 3
3 Cleans
6 Push Ups
9 Squats
Rest 1 Min

Weight: 135/95

MASTERS

5 x AMRAP 3
3 Cleans
6 Push Ups
9 Squats
Rest 1 Min

Weight: 115/75

MOVE

5 x AMRAP 3
3 Cleans
6 Knee Push Ups
9 Squats
Rest 1 Min

Weight: 95/65

WOD GUIDANCE & GOALS
Your mission for today’s workout is to move quickly! Choose a weight for the cleans that you can do for 3 reps unbroken, every round. As soon as you drop the bar, hit the floor for 6 push ups, and pop into the bottom of your squat (like a burpee) to begin the first rep of the 9 squats. The faster the transitions the more time you’ll have for full rounds. Yes, only FULL ROUNDS count today. Target 3+ rounds per AMRAP 3.

Post Rounds to Comments.

Compare scores HERE!

HOME WOD

5 x AMRAP 3
3 Push Ups
6 Sit Up
9 Squats
Rest 1 Min

ENDURANCE

Rest