NEWS

  • TUE WOD Recording: Here
  • INDOOR/OUTDOOR SCHEDULE
    • Mon – Indoor
    • Tue – Indoor
    • Wed – Outdoor
    • Thu – Outdoor
    • Fri – Indoor
    • Sat + Sun – Outdoor
  • SATURDAY 10/31: Is HALLOWEEN!! Wear a workout friendly costume to class!

WOD

“Virtual”

METCON

4 x AMRAP 3
300 Meter Run
Max Thrusters
Rest 2 Minutes between AMRAPs

Weight: 115/75

MASTERS

4 x AMRAP 3
300 Meter Run
Max Thrusters
Rest 2 Minutes between AMRAPs

Weight: 95/65

MOVE

4 x AMRAP 3
200 Meter Run
Max Thrusters
Rest 2 Minutes between AMRAPs

Weight: 75/55

WOD GUIDANCE & GOALS
For 3 minutes, you’ll run 300 meters at a moderately fast pace (1:30) and in the remaining time do as many thrusters as possible. Choose a weight for the thrusters that you can do for 10 consecutive reps before having to break. Target 15-20 reps per round.

Post Total Reps to Comments.

HOME WOD

4 x AMRAP 3
300 Meter Run
1.5 Squats
Rest 2 Minutes between AMRAPs

ENDURANCE

10 min at 1/3 max heart rate
10 min at 2/3 max heart rate
10 min around max heart rate