NEWS

  • FRI WOD Recording
  • 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

“Get Me Home”

METCON

50/35 Calorie Bike
25 Medball GHDs
50 Hang Power Cleans
25 Medball GHDs
50/35 Calorie Bike

Weight: 95/65

MASTERS

45/30 Calorie Bike
25 Medball GHDs
50 Hang Power Clean
25 Medball GHDs
45/30 Calorie Bike

Weight: 75/55

MOVE

40/25 Calorie Bike
15 Medball GHDs
35 Hang Power Clean
15 Medball GHDs
40/25 Calorie Bike

Weight: 55/35

WOD GUIDANCE & GOALS
Push your pace on the bike, you’ll get to rest them during the medball ghd sit ups. The bike should be completed in 4:00 minutes. Recover on the medball ghds, then chip away at the hang cleans in sets of 10 reps. The second half of the workout, move faster! Target 14 minutes.

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HOME WOD

800 Meter Run
50 Sit Ups
50 Push Ups
50 Sit Ups
800 Meter Run

ENDURANCE

Rest