NEWS

  • VETERAN’S DAY: TOMORROW 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

“Power Elizabeth”

METCON

STRENGTH
Power Clean
5×3, building
FOR TIME
21-15-9
Power Clean
Ring Dip
Weight: 135/95

MASTERS

STRENGTH
Power Clean
5×3, building
FOR TIME
21-15-9
Power Clean
Jumping Ring Dip
Weight: 115/75

MOVE

STRENGTH
Power Clean
5×3, building
FOR TIME
21-15-9
Hang Power Clean
Bench Dip
Weight: 95/65

WOD GUIDANCE & GOALS
HEAVY DAY! Coaches will help you build to 80% of your 1 rep max power clean, and then you’ll build by 3% every round. The reps do not have to be touch and go, you may drop from the top.

For Power Elizabeth, choose a weight you can cycle for 10-15 reps before HAVING to break your sets (should not be unbroken.) Chip away at the ring dips in thirds, never going to failure on any set. Target sub 10 minutes.

Post Weights + Time to Comments.

HOME WOD

21-15-9
Burpees
400 Meter Run

ENDURANCE

5 x 800 Meter Run
Rest 3 min