NEWS

On Saturday, October 30th, grab a buddy and get ready to throwdown! We’ll be hosting two (accessible to all) partner workouts AND a best team costume contest! The workouts will get started at 9:00a, and the social will follow at 10:30a (BYOB and brunch potluck style). There will be one class at 7:00a for anyone who isn’t able to participate at 9:00a… and everyone is welcome to join us at the social! Sign up at the front desk (both partners names and potluck contribution) by Monday, October 24th. If you need a partner, just let Mel know!

WOD

“True Crime”

METCON

AMRAP 15
15 Calorie Bike
15 Dumbbell Snatch
15 Box Jumps

Weight: 50/35
Height: 24

MASTERS

AMRAP 15
12 Calorie Bike
15 Dumbbell Snatch
15 Box Jumps

Weight: 35/20
Height: 20

MOVE

AMRAP 15
9 Calorie Bike
15 Dumbbell Snatch
15 Step Jumps

Weight: 25/15
Height: 24″

WOD GUIDANCE & GOALS
AMRAPs are the perfect opportunity to try something new. Today it could be doing all fifteen calories on the bike, or using a heavier dumbbell, or jumping the entire workout. Choose something that challenges you! The calorie bike will take around :60 (scale to meet this time domain). The dumbbell snatches are fifteen per side (30 total reps) and will take :60-:90. Choose a weight for the snatches that you can cycle for 20 reps before having to break. Catch your breath on the step down from the box jump. Target 4 rounds.

Post Rounds to Comments.

HOME WOD

AMRAP 15
300 Meter Run
15 Push Ups
15 Box Jumps

ENDURANCE

Rest