NEWS

  • OCTOBER CLINIC: Martha Theirl, DPT, will be here Friday, October 1st from 6-6:45p, teaching us how to create mobility and stability in overhead positions! Sign up at the front desk before Thursday, September 30th.
  • BONUS POINTS: Accumulate 60 min of stretching to earn 3 points! Stretch, mobilize, take a yoga class, etc., all count. You can break the 60 minutes however you’d like; two half hour sessions, three 20 minute sessions, five 10 minute session… Get it done!

WOD

“Love All”

METCON

21-15-9
Bodyweight Back Squat
10-8-6
Rope Climb

MASTERS

21-15-9
3/4 Bodyweight Back Squat
7-5-3
Rope Climb

MOVE

21-15-9
Half Bodyweight Back Squat
20-16-12
Ring Row + Rope Climb

WOD GUIDANCE & GOALS
Yes, you read that correctly, YOUR bodyweight! Well, some measure of your weight, which will be decided by what you can lift from the floor, get over your head, and onto your back…SAFELY! Once the weight is on your back, do each set of back squats unbroken. The rope climbs are with legs, take no more than :60-:90 to complete each set. Target sub 10 minutes.

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HOME WOD

21-15-9
1.5 Squats
10-8-6
Sit to Stands

ENDURANCE

30 minute max miles