Come join us at the 11am WOD today!
It will be warmer!
Up Coming Gym Events
November 18 (Saturday 6 to ...)
FRIENDSGIVING 6.0!!!!
Our Biggest Event Every Year!
Whiteboard Of the Day
- This partner workout is an opportunity to work on heavier wall-ball shots and harder pull-ups if desired.
- It can also be an opportunity for a sprint through each round while one partner rests.
- Regardless, rounds should be completed in under 1:30. The wall-ball shots should be unbroken, and the chest-to-bar pull-ups should be completed in no more than 3 sets.
- Use a strong push-away to string together larger sets of chest-to-bar pull-ups. Scale as needed to meet the stimulus.
- The wall-ball shots should be completed with control through full range of motion. If this is a challenge, reduce load.
Metcon Of the Day
AMRAP 14 with a partner:
8 chest-to-bar pull-ups
8 wall-ball shots (14/20 lb) (9/10 ft)
– Partners alternate full rounds.
– One partner works at a time.
Strength Of the Day
10 total sets with a partner:
10 weighted sit-ups (14/20 lb)
10 sit-ups
– One partner works at a time.
– 5 sets per partner.
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