NEWS

  • Labor Day Schedule: Monday 9/4: ONE Class at 8:30a
  • Teens Class: is back! Monday and Wednesdays from 4:30-5:15p, starting Wed 9/6

WOD

“Friends”

METCON

5 Rounds
20/15 Calorie Bike
400 Meter Run
Rest 3 Minutes

MASTERS

5 Rounds
15/12 Calorie Bike
400 Meter Run
Rest 3 Minutes

MOVE

5 Rounds
12/9 Calorie Bike
300 Meter Run
Rest 3 Minutes

WOD GUIDANCE & GOALS
Remember this one? No? Did you block it from your memory? YES, that’s exactly what happened! Complete the calorie row in no more than :90, then RUN the 400 as fast as possible. Your legs will feel like jelly the first 50-100 meters, but as they loosen up, speed up. Target sub 2:00 for the 400’s, with an interval time of 3-4 minutes. Scale calories and/or meters to meet the stimulus. Record intervals.

Post Intervals to Comments. Compare Scores HERE.