NEWS

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

METCON

STRENGTH
Bench Press
3×10, across
FOR TIME
3 Rounds on the 5 Minute
600/500 Meter Row
Max DB Step Ups, 20″
Weight: 50/35

MASTERS

STRENGTH
Bench Press
3×10, across
FOR TIME
3 Rounds on the 5 Minute
500/400 Meter Row
Max DB Step Ups, 20″
Weight: 35/20

MOVE

STRENGTH
Bench Press
3×10, across
FOR TIME
3 Rounds on the 5 Minute
400/300 Meter Row
Max DB Step Ups, 20″
Weight: 25/15

WOD GUIDANCE & GOALS
HEAVY DAY! Coaches will help you build to 6.5/10 effort for 10 reps, which you’ll hold across for three sets. Reps 7-10 should feel heavy, but with no fails. THEN, on the five minute you’ll row 600/500 meters (2:30 at most) and in the remaining time do as many weighted step ups (1 dumbbell) as possible. Record total step ups.

Post Weight + Total Reps to Comments. Compare Scores HERE.