NEWS

  • 2023 Internal Team Throwdown: ALL members (noobies to advanced) are welcome to participate in a friendly in-house competition! Mel will make teams of three, who will compete together in 2-3 workouts, on Saturday May 13th, from8:30-10a. There will be a potluck SOCIAL to follow. Family and friends are welcome to cheer you on and join in for the social. Sign up at the front desk to participate! More details HERE

WOD

“Hey Hey”

METCON

10 Rounds
4 Strict Pull Ups
5 Toes to Bar
6 Hang Power Snatch
7/5 Calorie Bike

Weight: 95/65

MASTERS

10 Rounds
4 Banded Pull Ups
5 Knee Ups
6 Hang Power Snatch
7/5 Calorie Bike

Weight: 75/55

MOVE

10 Rounds
4 Ring Row
5 Leg Lift
6 Hang Power Snatch
7/5 Calorie Bike

Weight: 55/35

WOD GUIDANCE & GOALS
Yes, 10 rounds!! With a short rep scheme tied to every movement, move quickly, unbroken, and with fast transitions wherever possible. Spend no more than :15 on the strict pull ups, :15 on the toes to bar, :20 on the hang power snatch, and :20 on the bike. The weight for the snatches should feel LIGHT! Target 15 minutes.

Inspired by Ibex

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