NEWS

  • JULY 4th SCHEDULE UPDATE:
    • Fri 7/2: 7a, 8a and 9a ONLY
    • 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

“Is This The End”

METCON

18-15-12-9-6-3
Dumbbell Thrusters
200 Meter Run

Weight: 50/35

MASTERS

18-15-12-9-6-3
Dumbbell Thrusters
200 Meter Run

Weight: 35/20

MOVE

15-12-9-6-3
Dumbbell Thrusters
200 Meter Run

Weight: 25/15

WOD GUIDANCE & GOALS
This workout is similar to a Granite Games workout, which is a semi-final for the CrossFit Games. At the Granite Games the weights were 70/50!! TODAY, choose a weight that is heavy, and you can thruster for 5-7 reps before having to break. Strategically break the sets of 18 and 15 into three negative sets. The 12 and 9 break into two negative sets. And the 6 and 3 are straight. After each set of thrusters run 200 meters. Target 13 minutes.

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HOME WOD

18-15-12-9-6-3
Squats
Push Ups
200 Meter Run

ENDURANCE

Rest