NEWS

  • JULY 4th WEEKEND SCHEDULE: See Changes Via Triib!
    • Saturday 7/2: 8a and 9a classes ONLY!
    • Sunday 7/3: Closed
    • Monday 7/4: Closed – Happy 4th!
    •  Tuesday 7/5: 9a, 12p and 5p classes ONLY!

WOD

“Crazy What Love Can Do”

METCON

3 Rounds
14 Chest to Bars
21/16 Calorie Bike
Rest 3 Minutes
3 Rounds
7 Bar Muscle Ups
14/11 Calorie Bike

MASTERS

3 Rounds
14 Pull Ups
21/16 Calorie Bike
Rest 3 Minutes
3 Rounds
7 Chest to Bars
14/11 Calorie Bike

MOVE

3 Rounds
14 Ring Rows
14/11 Calorie Bike
Rest 3 Minutes
3 Rounds
7 Strict Banded Pull Ups
12/9 Calorie Bike

WOD GUIDANCE & GOALS
ALL the upper-body pulling for you! The first couplet, choose a moderately difficult pulling movement that will take around :60-:90 for you to complete. You could chip away at sets of 3-4 to get them done. Then for the bike, you’re looking at another :90. The first couplet will take around 9 minutes (scale to meet this time domain.) You then get to REST three minutes before the second couplet starts. The second couplet, choose a harder pulling movement that you may have to break the sets of 7 in half, or even FAST single reps. The bike calories are LESS, and should take no more than :60. Target around 9 minutes for the second couplet as well. Record times for both couplets.

Post Times to Comments.

HOME WOD

3 Rounds
14 lunge+lunge+squat
300 Meter Run
Rest 3 Minutes
3 Rounds
7 jumping lunge+lunge+squat
200 Meter Run

ENDURANCE

Rest