NEWS

  • 2022 Internal Team Throwdown: THIS Saturday May 21st, from 9a-11a. There are NO CLASSES!
  • Memorial Day Murph: Monday, May 30th at 7:30a and 9a
    The Hero workout “Murph” is a 1 mile run, 100 pull ups, 200 push ups, and 300 squats, followed by another mile run. We do “Murph” on Memorial Day, to remember all of the veterans who have made the ultimate sacrifice for our freedoms.

WOD

“He’s That Guy”

METCON

10-8-6-4-2
1-Arm DB Devil’s Press
40-32-24-16-8
DB Lunges
20-16-12-8-4
Hand-Release Push Ups
*400m run at the end of every round
Weight: 50/35

MASTERS

10-8-6-4-2
1-Arm DB Devil’s Press
40-32-24-16-8
DB Lunges
20-16-12-8-4
Hand-Release Push Ups
*400m run at the end of every round
Weight: 35/20

MOVE

8-6-4-2
1-Arm DB Devil’s Press
32-24-16-8
DB Lunges
16-12-8-4
Hand-Release Push Ups
*300m run at the end of every round
Weight: 25/15

WOD GUIDANCE & GOALS
A Devil’s what?! The devil’s press is a burpee on 1-db, then as you stand up do a dumbbell swing overhead. Complete five, 1-arm devil’s press on one side, then five on the other, to complete 10 reps. You’ll then hold the dumbbell across your chest or on your shoulder to complete 40 total lunges (20 per side.) The final movement in each round is hand-release push ups, then you’re off for a 400 meter run (this workout ends with a run.) With each round get faster on all movements. Target 20 minutes.

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HOME WOD

10-8-6-4-2
Burpees
40-32-24-16-8
Lunges
20-16-12-8-4
Hand-Release Push Ups
*400m run at the end of every round

ENDURANCE

Rest