September 10th WOD

Comp WOD (1 Rounds for reps)
Check Facebook Group for WOD
Level 1
L1:A: Metcon (Calories)
42 sec max cals on AB
Rest 7 min
L1:B: Metcon (3 Rounds for time)
1 Round For time;x3; rest 3 min between rounds

30 Oh walking lunges/leg 45/25
30 Pull ups
Run 400m


1 round;x3; rest 3 min between sets

30 Front squats 135/95
30 c2b pull ups
Run 400m
F3:A: 1000m Row (Time)
Max Effort 1000m Row
Rest 5 min
F3:B: Metcon (Time)
3 rounds for time

15 no push up burpees
20 sit ups
Run 400m

Rest 1 min after each round


3 rounds

30 no push up burpees
30 t2b
Run 400m
Sol Endurance
SE: Metcon (Time)
Come out tomorrow, Saturday, 9/10 for a memorial wod at Papago Park. We will be ascending either 50 or 100 times up the steps at Papago Amphitheater to commemorate the tragedy that took place at the World Trade Center 15 years ago. If you would like to do the full 100, please meet at 6:00 AM in the parking lot off of Galvin Parkway across from the zoo entrance. You can also meet at the amphitheater of McDowell any time before 7:00am. There will be white boards to keep track of your ascents as well as weighted vests and sand bags if you care to make this more challenging. Please bring water and any nutrition you think you might need.



Monday - Thursday: 

5AM, 6AM, 7AM, 8AM, 9AM, noon, 4:15PM, 5:15PM, 6:15PM and 7:15PM


5AM, 6AM, 7AM, 8AM, 9AM, noon, 4:15PM, 5:15PM and 6:15PM


8AM, 9AM, and 10AM