NEWS

  • Hero WOD “CLOVIS” on SUNDAY: This Sunday’s Rise-N-Grind workout is:
    • AMRAP 50:
      1 Mile Run
      15 Burpee Pull Ups OR
    • 10 Mile Run + 150 Burpee Pull Ups

If you would like to do ALL 10 miles then the 150 burpee pull ups, please either a) meet at the gym by 7:30p and a group will run from there or b) plan your run to end at Daybreak by the latest at 9a, to have time to complete the burpee pull ups.

WOD

“Ice Cream”

METCON

EMOM 18
1 – 15 Toes to Bar
2 – 200 Meter Run
3 – Rest

MASTERS

EMOM 18
1 – 15 Knee Ups
2 – 150 Meter Run
3 – Rest

MOVE

EMOM 18
1 – 15 V-Ups
2 – 100 Meter Run
3 – Rest

WOD GUIDANCE & GOALS
Oh man this is going to get spicy! Thankfully there’s a rest built in! Minute one complete 15 toes to bar. You may have to break the fifteen into sets of 10 and 5, or 6/5/4. You want at least :10 to transition to the start line for the 200 meter run. You’ll need to PUSH your pace on the run to complete it in :60 or less. Record any modifications.

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