NEWS

  • Thanksgiving Week Schedule: HERE
  • RSVP for Holiday Party + Trivia by Friday 11/24!!
  • Clothing + Toiletry Donations: Mon 11/20 – Friday 12/8. Details HERE

WOD

METCON

STRENGTH
Bench Press
7×2, across
FOR ROUNDS
AMRAP 12
12 Box Jumps
6 Thrusters
6 Bar Facing Burpees
Height: 24″
Weight: 115/75

MASTERS

STRENGTH
Bench Press
7×2, across
FOR ROUNDS
AMRAP 12
12 Box Jumps
6 Thrusters
6 Bar Facing Burpees
Height: 2o”
Weight: 75/55

MOVE

STRENGTH
Bench Press
7×2, across
FOR ROUNDS
AMRAP 12
12 Step Ups
6 Thrusters
6 Burpees
Height: 20″
Weight: 55/35

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

THEN, it’s HERO WOD time! For 12 minutes cycle through a moderate pace on the box jumps, completing them in around :40-:45. For the thrusters, choose a weight you can do for six rep unbroken, reps four through six should feel challenging. Pace the bar facing burpees so you do not have to pause anywhere during the allotted time. Target 6 rounds.

Post Weight + Rounds to Comments. Compare Scores HERE and HERE