NEWS

  • NEW GUIDELINES: Showers are now OPEN!
  • FINAL OPEN WORKOUT/SOCIAL: This Friday 3/26 we will host a socially distanced happy hour after the 4:45p class!Bring your beverage, bring your lawn chair and chillax with us! Daybreak will provide some yummy eats from Bueno Y Sano so please “CHECK IN” to the “Daybreak Social” on your Triib app. You’ll see this posted on our schedule for Friday at 5:45p. You don’t have to wait 48 hours to sign up but please do so by Thursday night 9pm so we know how much food to get.
  • APRIL CLINIC: Just a friendly reminder that our monthly clinics continue on April 30 with Shoulder Wellness. For more information, to sign up (48 hours prior) or to see our 2021 Clinic schedule, click HERE. These clinics are FREE to all members!

WOD

“Moment For Life”

METCON

AMRAP 10
5 Deadlifts
6 Hang Power Cleans
7 Front Squats
50 Double Unders
— Rest 5 Minutes
EMOM 10
4 Front Rack Lunges
10 Hollow Rocks

Weight: 135/95

MASTERS

AMRAP 10
5 Deadlifts
6 Hang Power Cleans
7 Front Squats
15 Attempts

— Rest 5 Minutes
EMOM 10
4 Front Rack Lunges
7 Hollow Rocks

Weight: 115/75

MOVE

AMRAP 10
5 Deadlifts
6 Hang Power Cleans
7 Front Squats
75 Single Unders

— Rest 5 Minutes
EMOM 10
4 Front Rack Lunges
10 Tuck Rocks

Weight: 75/55

WOD GUIDANCE & GOALS
Choose a weight for the AMRAP that you can cycle easily for 5 deadlifts, but is spicy for 6 hang cleans, and 9 front squats. Intentionally break the deadlifts at rep 4, take a quick break, do the 5th right into hang power cleans. Intentionally break the hang power cleans at rep 5, quick rest, then do the 6th right into the 9 front squats. Target 4-5 rounds.

Complete the 4 lunges and 10 hollow rocks within a minute, having :15-:30 to rest before the next minute. Use the same weight for the lunges that you used for the AMRAP.

Post Rounds to Comments.

HOME WOD

AMRAP 10
5 Sit to Stands
6 Push Ups
7 Squats
50 Jumping Jacks
Rest 5 Minutes
EMOM 10
4 Jumping Lunges
10 Hollow Rocks

ENDURANCE

4 Rounds
500m, rest :60
300m, rest :45
100m, rest :30