NEWS

  • SENIOR SEND OFF: TODAY 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

“Atomic Vomit”

METCON

10 Rounds
6 Pull Ups
9/6 Calorie Bike
12 Kettlebell Swings
15 Double Unders

Weight: 53/35

MASTERS

10 Rounds
4 Pull Ups
9/6 Calorie Bike
12 Kettlebell Swings
5 Attempts

Weight: 35/26

MOVE

8 Rounds
3 Pull Ups
9/6 Calorie Bike
12 Kettlebell Swings
24 Single Unders

Weight: 26/18

WOD GUIDANCE & GOALS
Move quickly! Yes, there’s 10 rounds, but the rep scheme is short, so make your transitions fast and your movements unbroken. Keep your pull ups, swings and double unders connected as long as possible, and complete your bike calories in :30-:45. Every round will take around 2:30. Record your total time.

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