NEWS

Schedule Change: Fourth of July Week

  • Mon 7/1 and Tue 7/2 – Regular Schedule
  • Wednesday 7/3: 5:30a, 6:30a, 8:30a + 9:30a – No PM Class
  • Thursday 7/4: CLOSED
  • Friday 7/5 – Sun 7/7 – ONE CLASS at 8:30a

WOD

METCON

STRENGTH
Front Squat
5×4+, across
FOR TIME
5 x on the :90
6 Bar Facing Burpees
6 Power Cleans
Weight: 135/95

MASTERS

STRENGTH
Front Squat
5×4+, across
FOR TIME
5 x on the :90
6 Lateral Burpees
6 Power Cleans
Weight: 115/75

MOVE

STRENGTH
Front Squat
5×4+, across
FOR TIME
5 x on the :90
6 In + Outs
6 Power Cleans
Weight: 75/55

WOD GUIDANCE & GOALS
HEAVY DAY! Coaches will help you build to around 8.5/10 effort for all five working sets of four reps. YES, this is the same weight we did last time, HOWEVER you’re now doing more volume! Every set should feel HEAVY, and require 2:00 of rest between sets. Range of motion and mechanics must be spot on.

Then for the conditioning, move as fast as possible through six bar facing burpees (at most :30) and 6 power cleans (unbroken). Target :60 or less for your interval, so you have :30 of rest before the next round. Record your intervals.

Post Weight + Intervals to Comments. Compare Scores HERE.