NEWS

  • Introducing Daybreak Foundations: Starting Monday 6/7, there will be extra weight lifting and accessory work on Monday’s WOD post for the next 10 weeks. See our recent newsletter for details!
  • New Store Items & Markdowns: We’re now stocking Ultima Electrolyte powders to help you stay hydrated pre/post-WOD and anytime you need a little bit of flavor in your water! We’re also marking down tees, tanks and joggers in our retail area.
  • June Clinic – Running: On Friday, June 11 at 6:00p, we are hosting our free-to-members running clinic. We will help you run more efficiently and comfortably by helping you obtain better form and pacing through drills and focused feedback.
  • Rise-N-Grind Off Site: This Sun 6/13 meet at Wayland High School track 8:30a. Guess what? We will be running! No classes at our gym.
  • Internal Team Throwdown: YES, it’s happening… it’s THROWDOWN time!! On Saturday, June 19 at 2:00p, we will return to hosting our annual internal competition. This is a friendly, community-based competition that is designed for ALL our members… from our newbies, to our veterans. All movements will be scalable. All the details are in our newsletter and you can sign up to compete, socialize or both at the front desk.

WOD

“Written Up”

METCON

AMRAP 20
Row for Calories
*on the 4 minute do:
10 Power Cleans
10 Lateral Burpees

Weight: 155/105

MASTERS

AMRAP 20
Row for Calories
*on the 4 minute do:
10 Power Cleans
10 Lateral Burpees

Weight: 135/95

MOVE

AMRAP 20
Row for Calories
*on the 4 minute do:
8 Power Cleans
8 Lateral Burpees

Weight: 95/65

WOD GUIDANCE & GOALS
Who doesn’t love on-the-minute work! At 3-2-1-Go, do 10 power cleans and 10 lateral burpees (:60-:90 to complete.)  As soon as you complete the last burpee, hop on your rower and get as many calories as possible, before the next four minute interval. Continue this routine throughout the 20 minute period. Choose a weight for the cleans that you can do for 10 unbroken reps for at least the first round. Record total calories, and target 20-40 calories per interval.

Post Calories to Comments.