ANNOUNCEMENTS
Details for our January Nutrition Challenge are now available! Check out ALL the information HERE, including answers to FAQs and links to sign up!
Please note our Holiday Schedule changes* below:
- 12/25: Closed
- 12/26 – 12/29: No 7AM or 4:30PM WODs
- 12/30: No 8AM WOD
- 1/1: Open Gym 12:00-2:00PM
*Other than these exceptions, all other classes (including Sunday Yoga/Open Gym) are ON as scheduled! Up-to-date schedule available in Wodify.
Strength WOD
Bench Press (1RM)
20 Mins. to find today’s 1RM Bench Press via the following reps and percentages (all based on expected/possible 1RM):
Set 1 – 5 reps @ 50%
Set 2 – 3 reps @ 60%
Set 3 – 2 reps @ 75%
Set 4 – 1 rep @ 85%
Set 5 – 1 rep @ 90-95%
Set 6 – Test 1RM
Set 7 (optional) – Exceed Set 6 weight
Conditioning
“Fast(ed) Cardio”
3 Rounds of 3:00 on, 2:00 rest
In each 3:00 working interval:
Sprint 400m
Max Double-Unders in remaining time (scale Singles)