Free Trial Thursday
- Offered at 12:00, 4:30, 5:40 and 6:50pm.
- Email or phone contact is required prior to visit.
- Each day our program Is scaled 3 different ways to accommodate many different levels. Rx Is for advanced athletes, Performance Is a bit lighter and less dynamic, Fitness Is the lightest loading and a great place to start for most Free Trial participants.
The Board
The Mobility
- Scapular Mobility (Foam Roll & Lax Smash)
- Low Body Foam Roll
The Warm-Up
- Phelps Swings
- Split Stance Hops (SS)
The Strength
You will work through all of the movements on a 2:30 loop for 6-7 rounds
The Metcon
For Time - 18:00 Time CapYour goal is to complete all runs/reps in less than 18:00The Run distance will decrease each round, but the number of reps for the other movements will stay the same.
For example:Rx:
- Round One: 16 AMSU, 8 HPS, 4 Devils Press, 400m Run
- Round Two: 16 AMSU, 8 HPS, 4 Devils Press, 350m Run
If you do not finish the work in 18:00 your score will be number of rounds plus reps completeMath is hard on some of these Run Distances under fatigue. If you aren't good with math in your head, we suggest writing down the distance you need to run to before the WOD begins.
