NEWS

  • SENIOR SEND OFF: Saturday 8/13, we are wishing our graduating seniors, Alexa, Nina and Morgan, farewell before they head off to college! Join us at 10a for light breakfast munchies, coffee, and lots of hugs and advice!

WOD

“Method + Madness”

METCON

5 Rounds
24/18 Calorie Bike
15 DB Floor Press
30 Air Squats

Weight: 50/35

MASTERS

5 Rounds
21/16 Calorie Bike
15 DB Floor Press
30 Air Squats

Weight: 35/20

MOVE

5 Rounds
18/14 Calorie Bike
10 DB Floor Press
20 Air Squats

Weight: 25/15

WOD GUIDANCE & GOALS
Yup, air squats! The calorie bike keep your rpms at 55 or above to complete the calories in under :90. The db floor press, are lying down like a bench press. Choose a weight you can do for at least 10 reps before having to take a break. Then hop up for 30 squats (your own bodyweight), completing them in under :45. Five rounds will take 12-15 minutes.

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HOME WOD

5 Rounds
300 Meter Run
15 Push Ups
30 Air Squats

ENDURANCE

10 Rounds
50m sprint, 100m jog