NEWS

  • NUTRITION RECHARGE: Time to eat lots of veggies, exercise, drink water, sleep and knit the junk. Better yet, you’re buddying up for accountability. The fun begins Tuesday, Sept 7th. Details HERE,
  • LABOR DAY SCHEDULE:
    • Monday 9/6:  8a and 9a classes only

WOD

Clean Complex

METCON

On the 3 Minute for 10 Rounds
1 Clean +
1 Hang Clean +
1 Jerk

MASTERS

On the 3 Minute for 10 Rounds
1 Clean +
1 Hang Clean +
1 Jerk

MOVE

On the 3 Minute for 10 Rounds
1 Clean +
1 Hang Clean +
1 Jerk

WOD GUIDANCE & GOALS
HEAVY DAY, with a twist of technique for your Friday! Coaches will help you build to 50% of your 1 rep max clean and jerk. They’ll then set a clock, and on the 3 minute you’ll perform the complex above (your choice whether you want to squat or not.) Every three minutes you’ll also add weight, as long as the complex looks technically sound. Record weights to comments.

Post Weight to Comments.

HOME WOD

10 Rounds
10 pushups
20 sit ups
10 squats
20 lunges

ENDURANCE

5x800m, rest 2:00