NEWS

  • HALLOWEEN THROWDOWN:
    • SAT 10/29: The throw down is from 8:30a-10a, and the social is immediately following at 10a
    • There will be no classes Saturday morning

WOD

“Shivers Down Your Spine”

METCON

STRENGTH
Press
3×4, across
at 75%
FOR TIME
3 Rounds
23/18 Calorie Bike
400 Meter Run

MASTERS

STRENGTH
Press
3×4, across
at 75%
FOR TIME
3 Rounds
18/15 Calorie Bike
400 Meter Run

MOVE

STRENGTH
Press
3×4, across
at 75%
FOR TIME
3 Rounds
15/12 Calorie Bike
300 Meter Run

WOD GUIDANCE & GOALS
Heavy Day! Coaches will help you build to 75% of your 1 rep max press. The press does not involve any leg or hip drive, so when you’re building to your working weight, remember 1-2 pounds makes a HUGE difference. Build slowly! THEN, for the metcon, bike at a moderate pace (55+ rpm) completing the calories in 2 minutes or less, and the run around two minutes. Target 12 minutes.

Post Weight +Time to Comments. Compare Scores HERE.

HOME WOD

3 Rounds
21 Burpees
400 Meter Run

ENDURANCE

1 Power Snatch +1 Hang Snatch + 1 OH Squat
4 x at 75%

Snatch Pull
3×3 at 90%

2 Behind the Neck Push Press + 1 Push Press
3 x at 70%

Back Squat
3×3 at 70%