Open* gym hours-6am-7am

9am-10am

Noon-1pm

4:30-7:30pm

* Open gym is a time for you to do the workout of the day, do any WODs you’ve missed or hit up that workout you’ve been dying to try or even hit up skills, active recovery, mobility work.

Open gym skill WOD:

EMOM 7min-

1-4 bar muscle ups 


Open Gym Metcon:

Record total time:

Run/air bike/row 

800/2400/1000m x2

Rest 3mins between runs
Run 400/1200/500m  x2

Rest 2mins between runs

Run 200/600/250m  x3

Rest 1mins between runs