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”
AMRAP 20
Row for Calories
*on the 4 minute do:
10 Power Cleans
10 Lateral Burpees
Weight: 155/105
AMRAP 20
Row for Calories
*on the 4 minute do:
10 Power Cleans
10 Lateral Burpees
Weight: 135/95
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.
MCx/136 calories
85# 63 calories
121 MAx (wrote 131 on board which was wrong)
179 max
151 Cal (10 DB Curls, 10 DB Press, 10 DB Tricep Extensions) 2 x 25# DB
Good on you for keeping your fitness on
146 , 75#
100 cal, 105# – went out too fast and couldn’t recover
160 mcx
36-34-30-25-35
10-10-6/4-4/3/3-4/3/3
— this is a dog fight
119 MCx
97 calories/ 75# clean and burpees in place
97 cals @ 95#
Last 2 rounds stepped over bar instead of jumping because death
(BS 4×6 @ 150#)
haha. “death” is an amazing reason
78 bike cals, 85#
Thank god for no masks on that one!
75#, 172 calories
136 Mcx
MAx-ish but 75#PCs. 137 cals
MCx 134 cals
130 MC
Rounds 1-2 MCx, rounds 3-5 cut cleans to 5 reps