NEWS

  • MONDAY 10/9 Indigenous People’s Day: We will have classes at 6:30a, Open Gym at 7:30a, 8:30a and 5:30p classes ONLY!

WOD

METCON

STRENGTH
Bench Press
5×3, across
FOR TIME
50 Strict Pull Ups
every break do
10 Strict Press
10 Bicep Curls
5 Shuttles
Weight: 45/35

MASTERS

STRENGTH
Bench Press
5×3, across
FOR TIME
30 Strict Pull Ups
every break do
10 Strict Press
10 Bicep Curls
5 Shuttles
Weight: 35/25

MOVE

STRENGTH
Bench Press
5×3, across
FOR TIME
30 Banded Strict Pull Ups
every break do
10 Strict Press
10 Bicep Curls
5 Shuttles
Weight: 25/15

WOD GUIDANCE & GOALS
HEAVY DAY! Coaches will help you build to 8.5-9/10 effort for three reps, which you’ll hold across for five sets. Reps two and three should feel heavy and require you to use your legs!! Record your weight.

THEN, you’ll complete 50 strict pull ups for time. Every time you drop off the bar, immediately pick up a barbell for 10 strict press, 10 bicep curls, and 5 shuttle runs, before starting the next set. You must be able to string 7 reps before breaking your first set. Scale reps or use bands to finish the workout in under 15 minutes.

Post Weight + Time to Comments. Compare Scores HERE.