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

“Chalky”

METCON

30 Rounds
5 DB Deadlifts
5 Burpees
5 Shuttle Runs
5 V-Ups

Weight: 50/35

MASTERS

30 Rounds
5 DB Deadlifts
5 Burpees
5 Shuttle Runs
5 Tuck-Ups

Weight: 35/20

MOVE

30 Rounds
5 DB Deadlifts
5 Burpees
3 Shuttle Runs
5 Tuck-Ups

Weight: 25/15

WOD GUIDANCE & GOALS
FAST reps and transitions are key to completing today’s workout! DB deadlifts will take no more than :10, burpees :15-:20 and v-ups around :05-:10. The killer will be the shuttle runs. Each shuttle is 25 feet down and back (10 lengths) which takes :60. If your first round takes more than :90, cut the shuttle to three reps (6 lengths). Target 45 minutes.

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