NEWS

  • WED WOD Recording
  • NEW GUIDELINES: Showers are now OPEN!
  • FINAL OPEN WORKOUT/SOCIAL: TOMORROW 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 TONIGHT at 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

“Crush On You”

METCON

4 Rounds
15 Pull Ups
15 Deadlifts
400 Meter Run

Weight: 225/155

MASTERS

4 Rounds
15 Banded Pull Ups
15 Deadlifts
400 Meter Run

Weight: 185/135

MOVE

4 Rounds
15 Ring Row
15 Deadlifts
400 Meter Run

Weight: 155/105

WOD GUIDANCE & GOALS
There are a few ways you can attack your pull ups. You could go unbroken, or do sets of 10/5, 5/5/5, or 3/3/3/3/3. For the deadlifts, choose a weight you can do for 10 reps before having to take a break. You may choose to do the deadlifts in sets of 6/5/4, 10/5 or unbroken. The first three rounds your run will be at a moderate pace, and the last round sprint it out! Target 16 minutes.

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HOME WOD

4 Rounds
15 Push Ups
15 Squats
400 Meter Run

ENDURANCE

Rest