NEWS

  • Labor Day Mon 9/5: 8a and 9a classes ONLY!
  • Return on the Saturday 7a Class: Per request, the 7a class on Saturdays will return 9/10!
  • Nutrition Recharge: Starting Tuesday 9/6, together we’ll focus on getting fruits and veggies, sleeping, working out, hydrating, consuming protein and minimizing processed foods and alcohol, so you can be the best you! For details see our Recharge post HERE

WOD

“Wanna Feel Alive”

METCON

5 x on the 5 minute
20/15 Calorie Bike
15 Thrusters
10 Chest to Bars

Weight: build every round

MASTERS

5 x on the 5 minute
18/15 Calorie Bike
15 Thrusters
10 Pull Ups

Weight: build every other round

MOVE

5 x on the 5 minute
15/12 Calorie Bike
10 Thrusters
10 Ring Rows

Weight: 75/55

WOD GUIDANCE & GOALS
The faster you move the more rest you get! The bike should take less than 2 minutes, cycling at 55+ rpms. Scale to meet the 2 minute time domain. Here’s where this workout gets fun, YOU get to choose the weight for the thrusters!! Start with a weight that’s light and you can do fifteen thrusters unbroken. Then every round after you may need to break the sets once or twice. The thrusters will take around :60 at most to complete. Then do the chest to bars in one to two sets. Rounds will take 3:30-4:00, so there’s rest built in. Record intervals.

Post Intervals to Comments.

HOME WOD

5 x on the 5 minute
300 Meter Run
15 Jumping Squats
10 Burpees

ENDURANCE

6x800m on the 6 minute