NEWS

  • JULY 4th SCHEDULE UPDATE:
    • Sat 7/3: TWO Classes 8a and 9a
    • Sun 7/4: No Rise-N-Grind
    • Mon 7/5: 7a, 8a and 9a ONLY
  • SUNDAY JULY 4th: In lieu of Rise-N-Grind, join Daybreakers for the Sudbury 4th of July Road Race. Details and Registration can be found HERE

WOD

“Gang Gang”

METCON

3 Rounds
15/10 Calorie Bike
10 Dumbbell Squats
5 Bar Muscle Ups
Rest 5 Minutes
3 Rounds
12/9 Calorie Bike
6 Dumbbell Squats
4 Rope Climbs

Weight: 50/35

MASTERS

3 Rounds
15/10 Calorie Bike
10 Dumbbell Squats
5 Chest to Bars
Rest 5 Minutes
3 Rounds
12/9 Calorie Bike
6 Dumbbell Squats
4 Rope Climbs

Weight: 35/26

MOVE

3 Rounds
12/9 Calorie Bike
10 Dumbbell Squats
5 Strict
Rest 5 Minutes
3 Rounds
9/6  Calorie Bike
6 Dumbbell Squats
12 Ring Rows + Knee Ups

Weight: 50/35

WOD GUIDANCE & GOALS
Double the FUN! For both triplets, the bike cals should be completed in :60 or less. The dumbbell squats are with TWO dumbbells and should be unbroken every round. The upper-body-pulling movement should be a challenge! Both triplets should take around 10 minutes each. Record two times to comments.

Post Times to Comments.

HOME WOD

3 Rounds
200 Meter Run
10 Jumping Squats
5 Burpees
Rest 5 Minutes
3 Rounds
100 Meter Run
6 Jumping Squats
4 Sit to Stands

ENDURANCE

6 rounds
1 min fast, 1 min easy, 2 min moderate