NEWS

  • Labor Day Schedule: Monday 9/2: ONE Class at 8:30a
  • Teens Class: is back! Monday and Wednesdays from 4:30-5:15p, starting Wed 9/4

WOD

“Toaster…kinda”

METCON

7 x on the 3 minute
5 DB Hang Power Cleans
10 Wall Balls
10 Calorie Bike

Weights: 50/35, 20/14

MASTERS

7 x on the 3 minute
5 DB Hang Power Cleans
10 Wall Balls
10 Calorie Bike

Weights: 53/35, 14/10

MOVE

7 x on the 3 minute
5 DB Hang Power Cleans
10 Wall Balls
7 Calorie Bike

Weights: 25/15, 10/6

WOD GUIDANCE & GOALS
Move QUICKLY!! Choose dumbbells that are HEAVY, that you may have to break the set of five into three and two. Use a heavier wall ball than you typically use. It’s only 10 reps, try to go unbroken! Then SPRINT the 10 calorie bike (take less than :50) Each interval target 2 minutes or less per interval.

Post Intervals to Comments. Compare Scores HERE.