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

“Overload”

METCON

3 Rounds
500 Meter Row
40 Double Unders
30 Sit Ups

MASTERS

3 Rounds
500 Meter Row
15 Attempts
30 Sit Ups

MOVE

3 Rounds
300 Meter Row
60 Double Unders
20 Sit Ups

WOD GUIDANCE & GOALS
Spend around 2:00 on the row, :45-:60 on the rope, and :45-:60 on the sit ups. Since the row takes up the majority of time every round, get uncomfortable here and row at a moderate pace! Take a big breath before the double unders and try to go unbroken. Then recover on the sit ups. Target 12 minutes.

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