NEWS

  • Saturday Summer Schedule: For the remaining Saturdays in the summer, we will have 8a and 9a classes only (no 7a)

WOD

“This Kind of Summer”

METCON

3 Rounds
30/24 Calorie Bike
5 Squat Cleans
15 Pull Ups

Weight: 185/135

MASTERS

3 Rounds
24/18 Calorie Bike
5 Squat Cleans
7 Strict Pull Ups

Weight: 155/105

MOVE

3 Rounds
18/14 Calorie Bike
5 Squat Cleans
15 Ring Rows

Weight: 115/75

WOD GUIDANCE & GOALS
Bike at a moderate pace, at least 55-60rpm to complete the designated calories in around 2:00. Do the squat cleans as single reps, with a brief pause between each. Standing up from the squat will feel moderately heavy. Then do the pull ups in 2-3 sets, taking no longer than :60. Target 12-15 minutes.

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