NEWS

  • Summer Spirit Fridays
    • TODAY 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

“Playground Time”

METCON

3 Rounds
50 Wall Balls
50 Medball Sit Ups
300 Meter Medball Run

Weight: 20/14

MASTERS

3 Rounds
35 Wall Balls
35 Medball Sit Ups
300 Meter Medball Run

Weight: 14/10

MOVE

3 Rounds
25 Wall Balls
25 Medball Sit Ups
200 Meter Medball Run

Weight: 10/6

WOD GUIDANCE & GOALS
The medball is now a part of your body! Start with a big set of wall balls (20-30) then chip away at the remaining reps in smaller sets (5-10) with short breaks. Use the medball to propel your torso forward for a fast sit up. The sit ups will be slower than normal but try to do them unbroken. Then run 300 meters (2:00) with your medball, carrying it anyway anyhow. Target 18-22 minutes.

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