NEWS

  • VETERAN’S DAY: On Thursday, November 11, all classes will be doing the HERO WOD “CHAD” which consists of 1000 step-ups to a 20″ box (weighted or unweighted) for time. You can do this solo, you can partner up, or you can scale the height and/or weight and/or number of reps. It’s about the why we do it, not the how. Click HERE for more details.
  • NOVEMBER CLINIC: On Friday, November 12, at 6pm Coach James will dive deep into proper mechanics, breathing technique, and core engagement, for Power AND Olympic lifting. Be prepared to MOVE! Sign up on Triib starting Wed 11/10.

WOD

“Back + Front Squat”

METCON

EMOM 10
1 – 4 Back Squats
2 – 2 Front Squats
*at 90% of 1 rep max front squat

MASTERS

EMOM 10
1 – 4 Back Squats
2 – 2 Front Squats
*at 80% of 1 rep max front squat

MOVE

EMOM 10
1 – 4 Back Squats
2 – 2 Front Squats
*at 70% of 1 rep max front squat

WOD GUIDANCE & GOALS
From the rack, coaches will help you work up to 90% of your 1 rep max front squat, which you’ll use for both the back squat and front squat. The back squat will take around :10-:15 to complete, and the front squat :10. Between every rep, take a deep breath and hold it throughout the movement to keep your midline in a neutral, rigid position. Record your weight in the comments.

Courtesy of PRVN

Post Weight to Comments.

HOME WOD

100 pushups
100 sit ups
100 squats
100 lunges

ENDURANCE

3x1k, rest 3:00