NEWS

  • May Movement of the Month: Pull Ups!
    How are they coming along? Have you started? It’s never too late!! Grab a worksheet at the front desk and start pulling away.
  • May Clinic: Bar Muscle Ups
    Join us THIS Friday, May 21st at 6pm. If you have kipping pull ups or banded bar muscle ups, this clinic will teach you the techniques needed to advance to the next progression.
  • Memorial Day Murph: Mon 5/31 at 7a + 9:30
    Programming this month will be geared toward building pull up, push up, squat and run volume for the workout Murph. Murph is a 1 mile run, 100 pull ups, 200 push ups, 300 squats, followed by another mile run. By the 31st, you’ll feel ready to attack this workout, and not have it interfere with the rest of your week’s workouts

WOD

“Cheap Sunglasses”

METCON

6 Rounds
24/18 Calorie Bike
400 Meter Run
Rest 2 Minutes

MASTERS

6 Rounds
18/14 Calorie Bike
400 Meter Run
Rest 2 Minutes

MOVE

6 Rounds
12/9 Calorie Bike
300 Meter Run
Rest 2 Minutes

WOD GUIDANCE & GOALS
Lactic Acid Burner!! The bike will take anywhere between 1-2 minutes to complete, scale calories to meet this time domain. Immediately after biking, start running 400 meters (anywhere between 1:30-2:10 time domain). The first 50 meters will feel wobbly, but then your legs will start to shake out and you can push your pace. Rest two minutes between rounds and aim to be consistent from round to round. Target 3:30-4:15 per round.

Post Intervals to Comments.

HOME WOD

6 Rounds
400 Meter Run
Rest 2 Minutes

ENDURANCE

Rest