NEWS

  • JULY 4th SCHEDULE UPDATE:
    • TOMORROW 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

METCON

STRENGTH
Front Squat
6×3 at 85%
CASH OUT
EMOM 12
1: 14 Leg Raises
2: 20 Alternating V-Ups
3: :45 Hollow Hold

MASTERS

STRENGTH
Front Squat
6×3 at 85%
CASH OUT
EMOM 12
1: 14 Leg Raises
2: 20 Alternating V-Ups
3: :45 Hollow Hold

MOVE

STRENGTH
Front Squat
6×3 at 85%
CASH OUT
EMOM 12
1: 14 Leg Raises
2: 20 Alternating V-Ups
3: :45 Hollow Hold

WOD GUIDANCE & GOALS
HEAVY DAY!! Coaches will help you build to 85% of your 1 rep max for the six sets of 3 reps. You should have no fails, but the weight should feel heavy reps 2-3. If you’re doing Foundations, default to a BACK SQUAT.

Post Weight to Comments.

HOME WOD

Tabata
Jumping Lunges

EMOM 12
1: 14 Leg Raises
2: 20 Alternating V-Ups
3: :45 Hollow Hold

ENDURANCE

Rest