NEWS

  • June Clinic – Running: TODAY, 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

Press + Deadlift

METCON

Press
4×10, at 60%

Deadlift
1×10, at 45-60-65%
1×8, at 70%
1×6, at 75%

MASTERS

Press
4×10, at 60%

Deadlift
1×10, at 45-60-65%
1×8, at 70%
1×6, at 75%

MOVE

Press
4×10, at 60%

Deadlift
1×10, at 45-60-65%
1×8, at 70%
1×6, at 75%

WOD GUIDANCE & GOALS
HEAVY DAY! If you have a 1 rep max for both movements, use percentages of that max to determine the weights you’ll use today. If you do not have a 1 rep max, determine weights based on “effort.” Record all working sets

Post Weights to Comments.

HOME WOD

Tabata
Burpee
Jumping Squat
Jumping Lunge
Sit Up

ENDURANCE

3 x 1 mile, rest 4 min