NEWS

  • OCTOBER CLINIC: Martha Theirl, DPT, will be here TOMORROW Friday, October 1st from 6-6:45p, teaching us how to create mobility and stability in overhead positions! Sign up at the front desk TODAY Thursday, September 30th.
  • BONUS POINTS: Accumulate 60 min of stretching to earn 3 points! Stretch, mobilize, take a yoga class, etc., all count. You can break the 60 minutes however you’d like; two half hour sessions, three 20 minute sessions, five 10 minute session… Get it done!

WOD

“Fair Trade”

METCON

100-80-60-40-20 Double Unders
50-40-30-20-10 Calorie Row

MASTERS

25-20-15-10-5 Attempts
40-30-20-10-5 Calorie Row

MOVE

120-100-80-60-40 SingIe Unders
25-20-15-10-5 Calorie Row

WOD GUIDANCE & GOALS
Cardio-fest!! For the double unders, each set will take 2:00, :90, :60, :45, :30, and for the row each round will take around 3-4 min, 2-3 min, 2 min, :90-2 min, and :60. Scale reps and/or calories to meet the above time domains. Start the dubs/row at a conservative pace, then start picking it up on the round of 60/30. Target 18 minutes.

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HOME WOD

10 Rounds
200 Meter Run
30 Mt.Climbers

ENDURANCE

Rest