NEWS

  • VETERAN’S DAY: On Thursday, November 11, all classes will be doing the HERO WOD “CHAD” which consists of 1000 step-ups to a 20″ box (weighted or unweighted) for time. You can do this solo, you can partner up, or you can scale the height and/or weight and/or number of reps. It’s about the why we do it, not the how. Click HERE for more details.
  • NOVEMBER CLINIC: On Friday, November 12, at 6pm Coach James will dive deep into proper mechanics, breathing technique, and core engagement, for Power AND Olympic lifting. Be prepared to MOVE! Sign up on Triib starting Wed 11/10.

WOD

“Everything is in Order”

METCON

3 Rounds
500 Meter Row
25 Box Jump Overs

Height: 24/20

MASTERS

3 Rounds
400 Meter Row
25 Box Jump Overs

Height: 20″

MOVE

3 Rounds
350 Meter Row
20 Box Jump Overs

Height: 24″

WOD GUIDANCE & GOALS
Both the  row and the box jump overs will take around 2:00 each to complete. Scale the meters and/or reps to meet this time domain. The row will be at a moderate pace for the first two rounds, and push your pace on the third round. Find a steady rhythm on the box jump overs to minimize breaks. Target 12 minutes.

Inspired by CF.com

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HOME WOD

3 Rounds
400 Meter Run
25 Box Jump Overs

ENDURANCE

2 Rounds
4x400m, rest :60
6x200m, rest :30
rest 2 min between rounds