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

“Creep”

METCON

6-9-12-9-6
Lateral Burpees
Front Squats
Chest to Bar Pull Ups

Weight: 155/105

MASTERS

6-9-12-9-6
Lateral Burpees
Front Squats
Pull Ups

Weight: 125/85

MOVE

6-9-12-9-6
Burpees
Front Squats
Jumping Pull Ups

Weight: 115/75

WOD GUIDANCE & GOALS
Oh yes, it’s happening, we have an up/down ladder!! The key here is to not go too hot out the gate. Burpee sets should be at a moderate pace, so you can take one deep breath and pick up your front squat bar. The first set of front squats should be unbroken, the other sets you may have to break 6/3 and 6/6 or 6/3/3. Chip away at the chest to bar pull ups, but challenge yourself to do straight sets on at least the set of 6 and maybe even the set of 9. Target 10 minutes.

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