Friday Workout: WOD + Info on Bring a Friend WOD at 5pm!

Reminder: We do not have our regular evening classes today (Friday) – we will be holding a team “Bring A Friend” workout starting in place of our regular 445PM class! After the Team Workout, we will get the grill fired up and have a potluck.  Bring some drinks and a side to share, and come out even if you aren’t coming to the workout. We’ll start the potluck around 6pm. We’ll have some games set up too!  Please see below for info on the team workout.  If you are new to the gym, make sure you pre-register here: ENROLL

Friday Workout – Classes at 6am, 7am (Burn) 8am, and Noon.

Level 1

For Time:

  • Run x 600m
  • Ring Row x 20
  • Dumbbell Hang Power Clean x 15
  • Run x 400m
  • Ring Row x 15
  • Db HPC x 10
  • Run x 200m
  • Ring Row x 10
  • Db HPC x 5

Level 2

For Time:

  • Run x 800m
  • Muscle Up x 9
  • Hang Power Clean (135/95) x 21
  • Run x 400m
  • Muscle Up x 6
  • HPC x 15
  • Run x 200m
  • Muscle Up x 3
  • HPC x 9

*If subbing rowing, do 1000m, 500m, 250m

EXAMPLE TEAM WORKOUT (will aim to start warm-up ~5PM)

Teams of 2-3, Rotating Stations for Reps*:

  • Tire Flips
  • Farmer Carry
  • Sandbag 100m Relay
  • Row (Calories)
  • Toe to Bar/Sit-ups
  • Slam Balls
  • Burpees

*Depending on the number of people (please sign into the class here), we will adjust the number of stations. Teams will spend 3-4 minutes per station with a 1 minute rest/transition period.  For Teams of 3, 2 people work while 1 person rests – you can rotate as needed during the work period.

4 thoughts on “Friday Workout: WOD + Info on Bring a Friend WOD at 5pm!

  1. 20:28 (2x pull up/box dips for MU, rest rx)

  2. 14:11 75# hpc, mu’s with two red bands

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