NEWS

  • TUE WOD Recording
  • APRIL CHALLENGE: Details HERE
  • DAYBREAK GIVES BACK: 
    • Gordon Street Shelter: We checked in with our friends at the Gordon Street Shelter, who were in need for toiletry items and holiday spirit, during the month of December. I’m happy to report they’re doing well but could use diapers sizes 2-6, and a few blankets. We will be collecting (behind the desk by the windows) diapers and blankets through Sunday April 11th.
    • Maynard Food Pantry + Barbieri School: Both locations are doing well and we will be checking in again with them come May
    • More Than Words: Thank you to Alexa for bringing this organization to our attention!
      • More than Words is a non-profit that empowers youth in the foster care system, court system, homeless or out of school, to take charge of their lives by taking charge of a business. They’re collecting books, cd’s, dvd’s and clothing/shoes. Items can be in good or poor condition. There is a list of needed items at the desk and bins for collecting those items. We will be collecting through Sunday April 11th.
  • APRIL CLINIC: Just a friendly reminder that our monthly clinics continue on April 30 with Shoulder Wellness. For more information, to sign up (48 hours prior) or to see our 2021 Clinic schedule, click HERE. These clinics are FREE to all members!

WOD

“Drown”

METCON

27-21-15-9
Power Clean
Box Jump
Knees to Elbow

Weight: 155/105
Height: 24″

MASTERS

27-21-15-9
Power Clean
Box Jump
Knee Ups

Weight: 135/95
Height: 20″

MOVE

27-21-15-9
Power Clean
Step Up
Tuck Ups

Weight: 115/75
Height: 24″

WOD GUIDANCE & GOALS
For the cleans, choose a weight that you can cycle for 5-7 reps then have to take a quick break. For the sets of 27 and 21, purposefully break the cleans into 3 sets to save your grip, but also so your heart rate doesn’t spike so high that you can’t keep moving forward. The sets of 15 and 9, try to only break the set once. Find a steady cycle on the box jumps, and chip away at the knees to elbow in sets of 3-5. Target 15 minutes.

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HOME WOD

27-21-15-9
Burpee
Box Jump
Tucks Ups

ENDURANCE

5 rounds
4 min on, 2 min easy