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

“Confessions”

METCON

STRENGTH
Deadlift
3×3, across at 90%
FOR TIME
10-9-8-7-6-5-4-3-2-1
Deadlift
Bar Facing Burpee
Weight: 185/135

MASTERS

STRENGTH
Deadlift
3×3, across at 90%
FOR TIME
10-9-8-7-6-5-4-3-2-1
Deadlift
Bar Facing Burpee
Weight: 155/105

MOVE

STRENGTH
Deadlift
3×3, across at 90%
FOR TIME
8-7-6-5-4-3-2-1
Deadlift
Bar Facing Burpee
Weight: 135/95

WOD GUIDANCE & GOALS
HEAVY DAY! Coaches will help you build to 90% of your 1 rep max deadlift for your working sets. Form trumps weight, so if your form breaks down before 90%, deload your bar and dial in your mechanics. For the metcon, we have a workout similar to Open 22.2, but with a lighter weight and half the reps! Keep deadlift sets unbroken, and push your pace on the burpees. Target sub 10 minutes.

Post Weight + Time to Comments.

HOME WOD

200 Meter Run
10-9-8-7-6-5-4-3-2-1
Burpee

ENDURANCE

Rest