NEWS

  • June Clinic – Running: TOMORROW, 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

“Inception…kinda”

METCON

600 Meter Run
12 Muscle Ups
36 Wall Balls
then
2 Rounds
300 Meter Run
6 Muscle Ups
18 Wall Balls
then
3 Rounds
200 Meter Run
4 Muscle Ups
12 Wall Balls
Weight: 20/14

MASTERS

600 Meter Run
12 Chest to Bars
36 Wall Balls
then
2 Rounds
300 Meter Run
6 Chest to Bars
18 Wall Balls
then
3 Rounds
200 Meter Run
4 Chest to Bars
12 Wall Balls
Weight: 14/10

MOVE

600 Meter Run
12 Pull Ups
36 Wall Balls
then
2 Rounds
300 Meter Run
6 Pull Ups
18 Wall Balls
then
3 Rounds
200 Meter Run
4 Pull Ups
12 Wall Balls
Weight: 10/6

WOD GUIDANCE & GOALS
Thank you MidAtlantic Challenge for a killer workout!! Notice each section of today’s workout is the same amount of work,  divided in different ways. You’ll run 600 meters in each section (around 2;30-3:00), do 12 muscle ups (bar or rings), and 36 wall balls (:60-:90). Try to finish each section in relatively the same time, however you’re only going to record your total time. Target 25 minutes.

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HOME WOD

600 Meter Run
12 Push Ups
36 Squats
then
2 Rounds
300 Meter Run
6 Push Ups
18 Squat
then
3 Rounds
200 Meter Run
4 Push Ups
12 Squat

ENDURANCE

Rest