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
“Customs”
With a Partner
300-200-100 Double Unders
150-100-50 Sit Ups
75-50-25 Calorie Bike
With a Partner
100-50-25 Attempts
150-100-50 Sit Ups
75-50-25 Calorie Bike
With a Partner
400-300-200 Single Unders
150-100-50 Sit Ups
50-35-20 Calorie Bike
WOD GUIDANCE & GOALS
Grab your bestie and let’s go! You and your partner will share reps, and one will work while the other rests. Do bigger sets of double unders, switching once your partner trips up or once they hit half the reps. Do bigger sets of sit ups (20-25), to minimize transitions, and on the bike to smaller sets of calories keeping your cadence and rpms HIGH! Target 25 minutes
Post Time to Comments.
HOME WOD
75-50-25 Jumping Jacks
75-50-25 Sit Ups
800-400-200 Meter Run
ENDURANCE
3 rounds
600-400-200, equal work to rest
w/ Jon – 26:12 MCx
31:02 w/ marina 200-150-100 du
W/Dusty
25:02 MCx
Power duo! You guys killed this!
27; something
all sorts of mods (knee)
Brett ball slams, eric Dubs, 200, 100, 50
Bikes 50, 35, 20
K8/Cara 31:17
K8 dubs 150/100(mix of dubs and one leg singles battling calf pull/cramp)/50
Cara singles 200/150/100
Thanks Bill!
Kathy/Maddie, 28:20, DUAs, 50/35/20 c
25:04 w/Tyler
200/150/100 singles
26:14 with Rahul
200/150/100 singles
31:45 w/Sara
Only mod was doing 200 dubs vs 300 dubs first round – I was having a tough time stringing them so we moved on after 200.
Great job lady!
30:42 with Stu – he took on the bike like a champ!!
21:20 w/Zev
Mcx/ Zev singles (600)
with Eric Bl., an in-law of just about everyone. 26:18. MCx except attempts (SUSUDU/DUAs) for me SUs for Eric; Bike for me rower for Eric
w/Patricia – 25:02 mcx
aaaaand 4×6 back squat at 220 as part of foundations pre-wod
Katy/Katie😊 29:46
DU&SU/ DU
28:2?? With zahra!!
Oh hold: 2:00