NEWS

  • MARATHON MONDAY: Monday April 15th, we have an abbreviated schedule
    • 6:30a, 8:30a + 5:30p Classes ONLY!
  • APRIL BREAK: Monday 4/15 – Friday 4/19
    • No Teens Classes (mon and wed)
    • No Noon Classes (tue and thu)

WOD

“Feed Me”

METCON

12 x on the 4 Minute
1. 400 Meter Run + 15/12 Cal Bike
2. 400 Meter Run + 50 Lunges
3. 400 Meter Run + 15/12 Cal Row
4. 400 Meter Run + 20 Burpees
5. 400 Meter Run + 20 Wall Balls
6. 400 Meter Run + 150 Meter Farmer’s Carry

Weight: 20/14, 53/35

MASTERS

12 x on the 4 Minute
1. 300 Meter Run + 12/9 Cal Bike
2. 300 Meter Run + 50 Lunges
3. 300 Meter Run + 12/9 Cal Row
4. 300 Meter Run + 20 Burpees
5. 300 Meter Run + 20 Wall Balls
6. 300 Meter Run + 150 Meter Farmer’s Carry

Weight: 14/10, 35/26

MOVE

12 x on the 4 Minute
1. 200 Meter Run + 9/6 Cal Bike
2. 200 Meter Run + 30 Lunges
3. 200 Meter Run + 9/6 Cal Row
4. 200 Meter Run + 10 Burpees
5. 200 Meter Run + 15 Wall Balls
6. 200 Meter Run + 100 Meter Farmer’s Carry

Weight: 10/6, 26/18

WOD GUIDANCE & GOALS
This is going to be FUN! On the four minute, complete 400 meters in about two minutes, and the remaining work in about one minute. You should have :45-:60 of rest before the next interval, so really push your pace each interval. Scale meters or reps to stay within the time domains. Record your intervals.

Post Intervals to Comments.