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

“IE1 2021 Games Kinda”

METCON

With a Partner
50 Toes to Bar
1 Mile Run
50 Toes to Bar
1 Mile Run
50 Toes to bar

MASTERS

With a Partner
50 Knee Up
1 Mile Run
50 Knee Up
1 Mile Run
50 Knee Up

MOVE

With a Partner
40 Leg Lifts
1200 Meter Run
40 Leg Lifts
1200 Meter Run
40 Leg Lifts

WOD GUIDANCE & GOALS
Grab your friend that likes to run, or the one who will do all the toe to bar! With your buddy, complete the toes to bar however you’d like. We suggest sets of 5-10, with fast transitions. Once the first 50 reps are complete, pairs will complete the mile relay style (you go, I go) until both have run 800 meters. Then back to toes to bar, back to another mile, and then the workout ends with 50 toes to bar. Target 25 minutes.

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HOME WOD

With a Partner
50 Leg Lifts
1 Mile Run
50 Leg Lifts
1 Mile Run
50 Leg Lifts

ENDURANCE

10 rounds – Every 2 minutes, complete:
1x snatch with 3 second pause at 1″ above knee + 1x snatch (work up to a max for the day).
*Each round will consist of 2 snatches. For the first rep, pause for 3 seconds at the launch position before finishing out the lift. For the second rep, it will be a full squat snatch from the floor.