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
Back Squat
3×5, across
FOR TIME
250 Step Ups, 20″
on the two minute
20 Russian Twists
Weight: 25

MASTERS

STRENGTH
Back Squat
3×5, across
FOR TIME
250 Step Ups, 20″
on the two minute
20 Russian Twists
Weight: 15

MOVE

STRENGTH
Back Squat
3×5, across
FOR TIME
150 Step Ups, 20″
on the two minute
20 Russian Twists
Weight: 10

WOD GUIDANCE & GOALS
HEAVY DAY!! And we mean HEAVY today. Eighty-five percent is no joke, it will take :90-2:00 to recover between sets. We suggest you sit down between sets to maximize your recovery. Woo hoo! Coaches will help you build to 8.5/10 effort, with spot on form and range of motion, for your three working sets of five reps. Focus on keeping an upright torso, and leading with your chest from the bottom.

THEN, for time, you’ll do 250 step ups to a twenty inch box. On the two minute (and at 3,2,1 go!) you’ll do 20 plated Russian twists (left = 1, right = 2) then continue accumulating reps. Target 12-15 minutes.

Post Weight + Time to Comments. Compare Scores HERE.