NEWS

  • MONDAY 10/14 Indigenous People’s Day: We will have classes at 6:30a, Open Gym at 7:30a, 8:30a and 5:30p classes ONLY!

WOD

METCON

STRENGTH
Front Rack Lunges
3 x 8, building
FOR TIME
Row
2 x 1K
rest 4 min

MASTERS

STRENGTH
Front Rack Lunges
3 x 8, building
FOR TIME
Row
2 x 800
rest 4 min

MOVE

STRENGTH
Front Rack Lunges
3 x 8, building
FOR TIME
Row
2 x 600
rest 4 min

WOD GUIDANCE & GOALS
HEAVY DAY! Even though we are lifting, expect to get a cardiovascular response from the eight alternating lunges. For your initial set, the weight should start to slow you down at rep four. For the second set, ideally add weight, and your tempo should slow around rep three. And for the final set, your overall pace will be slower than the previous, and every lunge will feel like WORK! Record your heaviest successful set.

Then we’re doing two intervals on the erg! Each 1k should take about 4 minutes or less to complete, with a four minute rest between intervals. Try to complete each interval within :05 of the other. Record both efforts. 

Post Weight + Times to Comments. Compare Scores HERE.