NEWS

  • Hero WOD “CLOVIS” : Sunday (4/28) Rise-N-Grind workout is:
    • AMRAP 50:
      1 Mile Run
      15 Burpee Pull Ups OR
    • 10 Mile Run + 150 Burpee Pull Ups
If you choose the second option (ALL 10 miles then the 150 burpee pull ups) please plan your run to end at Daybreak by 9a the latest, to have time to complete the burpee pull ups.
  • Mile-A-Day in May
    • Run, walk, skip, or bear crawl 1 mile, OUTSIDE, everyday in May
    • Mark your progress at the front desk
    • Better yet, do your daily mile with a friend!
  • 2024 Internal Team Throwdown!!
    • Saturday, May 11th 8:30a-10a
    • Social/Potluck to follow
    • See post for details

WOD

“If Only I”

METCON

21-18-15-12-9-6-3
Hand-Release Push Ups
300 Meter Run

MASTERS

21-18-15-12-9-6-3
Hand-Release Push Ups to an Abmat
300 Meter Run

MOVE

21-18-15-12-9-6-3
Hand-Release Push Ups to a Box
200 Meter Run

WOD GUIDANCE & GOALS
We have a new scaling option for push ups today! Rather than scaling your bodyweight (knees), you’ll scale your range of motion and maintain a plank position. To scale, hold a plank and put one or two abmats under your chest. Touch your chest to the abmat, lift your hands, then push back up. If you would like more of a scale, use a red mat or soft box under your chest. After completing the set number of push ups, run 300 meters (:90) at a moderately fast pace. Your arms will feel heavy but your legs and lungs will feel fresh, so push outside conversation pace. Target 15-17 minutes.

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