NEWS

  • Bar Muscle Up Clinic
    Join us TODAY 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

“Rake It Up”

METCON

800-600-400-200 Meter Run
8-6-4-2 Squat Clean

Weight: 225/155

MASTERS

800-600-400-200 Meter Run
8-6-4-2 Squat Clean

Weight: 185/135

MOVE

400-300-200-100 Meter Run
8-6-4-2 Squat Clean

Weight: 135/95

WOD GUIDANCE & GOALS
Let’s go heavy! Coaches will give you plenty of time to build to a weight that you can squat clean, with great form, but can only do for single reps! The first run will take around 4 minutes, and as the meters decrease you will get faster by about a minute (pick up your pace!) Target 15 minutes.

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HOME WOD

2 Rounds
800-600-400-200 Meter Run
2 min rest between intervals

ENDURANCE

Same as “Home WOD”