NEWS

  • Memorial Day Murph: Monday, May 28th at 7:30a and 9a
    The Hero workout “Murph” is a 1 mile run, 100 pull ups, 200 push ups, and 300 squats, followed by another mile run. We do “Murph” on Memorial Day, to remember all of the veterans who have made the ultimate sacrifice for our freedoms.

WOD

“Makes Me Wonder”

METCON

15/12 Calorie Bike
12 Hang Power Snatch
23/18 Calorie Bike
15 Hang Power Snatch
30/24 Calorie Bike
21 Hang Power Snatch

Weight: 115/75

MASTERS

12/9 Calorie Bike
12 Hang Power Snatch
15/12 Calorie Bike
15 Hang Power Snatch
23/18 Calorie Bike
21 Hang Power Snatch

Weight: 115/75

MOVE

9/6 Calorie Bike
9 Hang Power Snatch
12/9 Calorie Bike
12 Hang Power Snatch
15/12 Calorie Bike
15 Hang Power Snatch

Weight: 115/75

WOD GUIDANCE & GOALS
Get ready for a burner! Plan on completing the bike calories in :60, :90 and 2:00. Choose a weight for the snatches that you can cycle for 4-6 reps in a row then have to break. The snatches will take around the same time as the bike calories, and maybe a bit faster. On the hang snatches, work on getting your elbows locked out (punch!) by the time your feet land. Target 10-12 minutes.

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