NEWS

  • LABOR DAY SCHEDULE: Mon 9/7 we will have an abbreviated schedule at both locations
    • 7a, 8:15 and 9:30a classes ONLY!
    • 10:30a teens – Wayland only
  • FRI WOD Recording: Here

WOD

“Take You Dancing”

METCON

3 Rounds
12 Man Makers
24 Dumbbell Lunges
Rest 3 Minutes
3 Rounds
24 Dumbbell Snatch
24 Overhead Lunges
Weight: 50/35

MASTERS

3 Rounds
12 Man Makers
24 Dumbbell Lunges
Rest 3 Minutes
3 Rounds
24 Dumbbell Snatch
24 Overhead Lunges
Weight: 35/20

MOVE

3 Rounds
8 Man Makers
24 Dumbbell Squats
Rest 3 Minutes
3 Rounds
16 Dumbbell Snatch
24 Dumbbell Squats
Weight: 25/15

WOD GUIDANCE & GOALS
With your dumbbells, complete the man makers in :60-:90 and the 24 lunges (dbs held on your shoulders) in :60. Target 8 minutes for the first couplet. The second couplet only requires 1 dumbbell. The snatches are alternating  and will take around :60. The overhead lunges (you choose which arm) are alternating as well and will take around the same amount of time. Target 8 minutes.

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