NEWS

  • NUTRITION RECHARGE: Time to eat lots of veggies, exercise, drink water, sleep and knit the junk. Better yet, you’re buddying up for accountability. The fun begins Tuesday, Sept 7th. Details HERE,
  • LABOR DAY SCHEDULE:
    • Monday 9/6:  8a and 9a classes only

WOD

“Stay Sharp Say Not”

METCON

4 Rounds
50 Double Unders
20 Alternating Dumbbell Hang Snatch
20 Burpees

Weight: 50/35

MASTERS

4 Rounds
15 Attempts
20 Alternating Dumbbell Hang Snatch
20 Burpees

Weight: 35/20

MOVE

4 Rounds
75 Single Unders
20 Alternating Dumbbell Hang Snatch
15 Burpees

Weight: 25/15

WOD GUIDANCE & GOALS
Hmmm is this a burpee workout?! Yes, yes it is. Take :60-:75 to complete the double unders. Using one db, alternate hands to complete 20 total hang snatches (:60 per round). Find a steady pace for the burpees and try to maintain it throughout (:90-2:00), until the last round where you’ll go as fast as you can! Target 17 minutes.

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HOME WOD

4 Rounds
30 Jumping Jacks
20 Russian Twists
20 Burpees

ENDURANCE

Rest