NEWS

  • Summer Spirit Fridays
    • TOMORROW Friday 6/30 Spirit is Red, White and Blue!
  • Schedule Change: Fourth of July Week
    • Monday 7/3: ONE Class at 8:30a
    • Tuesday 7/4: CLOSED
    • Wednesday 7/5: ONE Class at 8:30a
    • Thursday- Sunday: Regular Schedule

WOD

“Better Be Good”

METCON

EMOM 15
1 – 15/12 Cal Bike
2 – 15 Russian KB Swings
3 – 15 Toes to bar

Weight: 70/53

MASTERS

EMOM 15
1 – 12/9 Cal Bike
2 – 15 Russian KB Swings
3 – 15 Toes to bar

Weight: 53/35

MOVE

EMOM 15
1 – 9/6 Cal Bike
2 – 12 Russian KB Swings
3 – 12 Toes to bar

Weight: 35/26

WOD GUIDANCE & GOALS
Every minute, complete the designated work as fast as possible leaving time to rest. Finish the bike with :10 left within the minute. Challenge yourself to do the 15/12 calories as you’ll transition to kettlebell swings next which will only take :30-:45, and you’ll have plenty of time to catch your breath.  The final minute, break toes to bar into 6,5, and 4 reps or 10 and 5, to save your grip. Record any modifications.

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