NEWS

HALLOWEEN THROWDOWN:

    • SAT 10/26: The throwdown is from 8:30a-10a, and the social is immediately following at 10a
    • There will be no classes Saturday morning

WOD

METCON

STRENGTH
Back Squat
5×5, across
FOR RPMS
Bike
8x:15on/:15off
8x:10on/:20off

WOD GUIDANCE & GOALS
Heavy Day! Coaches will help you build to about a 7.5-8/10 effort for the working sets of five reps. Hold the same weight across for all five sets. These will get spicy on your legs and lungs. Take two minutes between sets, and record your weight.

Then for the bike sprints, your target rpms for today’s interval will be SLIGHTLY slower for the first interval of :15/:15. Remember, it’s all about being consistent from round to round, NOT going ALL OUT then falling off a cliff. You’ll get a 4 minute rest before the second interval, where you’ll repeat last week’s rpms. Record both rpm averages.

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