NEWS

  • Mon 11/11 Veteran’s Day: We will have classes at 6:30a, Open Gym at 7:30a, 8:30a and 5:30p classes ONLY!

WOD

“Drop Dead Fred”

METCON

100 Meter Run, 300 Meter Walk
200 Meter Run, 200 Meter Walk
300 Meter Run, 100 Meter Walk
400 Meter Run, 400 Meter Walk
300 Meter Run, 100 Meter Walk
200 Meter Run, 200 Meter Walk
100 Meter Run, 300 Meter Walk

MASTERS

100 Meter Run, 300 Meter Walk
200 Meter Run, 200 Meter Walk
300 Meter Run, 100 Meter Walk
400 Meter Run, 400 Meter Walk
300 Meter Run, 100 Meter Walk
200 Meter Run, 200 Meter Walk
100 Meter Run, 300 Meter Walk

MOVE

100 Meter Run, 300 Meter Walk
200 Meter Run, 200 Meter Walk
300 Meter Run, 100 Meter Walk
200 Meter Run, 200 Meter Walk
100 Meter Run, 300 Meter Walk

WOD GUIDANCE & GOALS
It’s time to SPRINT! Run the designated interval as fast as possible and recover on the walk. For the 100 meter target :20, the 200 meter :45, 300 meter 1:20, and the 400 meter 1:45. Record your total time.

Post Total Time to Comments.