NEWS

  • TODAY 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 TOMORROW Tue 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

“The Admiral”

METCON

3 Rounds:
20 Burpee Pull Ups
20 Front Squats
20 Box Jumps

Weight: 155/105
Height: 24″

MASTERS

3 Rounds:
15 Burpee Pull Ups
15 Front Squats
15 Box Jumps

Weight: 125/85
Height: 20″

MOVE

3 Rounds:
10 Burpee Pull Ups
10 Front Squats
15 Step Ups

Weight: 95/65
Height: 24″

WOD GUIDANCE & GOALS
We haven’t done this one since 2016!! Set a steady pace on the burpee pull ups, completing them in no more than three minutes. Choose a weight for the front squats you can do at least 10-12 straight before taking a break. The front squats will take no more than two minutes. Then chip away at your box jumps (:60-:90). Target 20 minutes.

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