NEWS

  • Mile-A-Day in May
    • Run, walk, skip, or bear crawl 1 mile, OUTSIDE, everyday in May
    • Mark your progress at the front desk
    • Better yet, do your daily mile with a friend!
  • 2024 Internal Team Throwdown!!
    • Saturday, May 11th 8:30a-10a
    • Social/Potluck to follow
    • See post for details

WOD

METCON

STRENGTH
Press
5 x 4+
FOR TIME
Bike
2 Mile Test

WOD GUIDANCE & GOALS
HEAVY DAY!! Coaches will help you work up to a 8.5-9/10 effort which you’ll hold across for all five sets of four reps. ALL reps will be challenging from the very first set. On the final set, you’ll go for MAX REPS! Remember to keep your legs locked and no arching backward. Take at least two minutes between sets so your arms are completely recovered! Record your weight and last round effort.

Just. Show. Up. By the end of your two mile trial (6-8 minutes), you should have more left in the tank. Pedal at 8/10 effort, and you should not be falling off the bike at the end of the workout. Your two mile test, average rpms, will be used for workouts in the future!! Record your time.

Post Weight + Time to Comments. Compare Scores HERE.