Aerobic Capacity WOD #13

These aerobic capacity workouts will be specifically designed to develop your aerobic metabolism and energy systems. This in turn will contribute to shedding those extra unwanted calories (especially around the holidays) while also contributing to your longevity. 

These workouts will be light to moderate in intensity and will focus on lower skill level exercises making them perfect for any fitness level. These workouts will focus on quality of movement and will incorporate an emphasis on “perfect” repetitions. Finally, these workouts will be longer in duration and will highlight consistency in execution and pacing. 

We subsequently encourage everyone to feel free to bring a friend, family member, loved one or anyone you know might be interested in working out with you. These workouts will be open to everyone, member and non-member alike.

WOD #13:


KB Deadlift s x (24kg/16kg)



Carry (1=10 meters)


AMRAP x 12 Minutes

12 Wall Balls (20#/14#)

12 Calorie Row

12 Push-ups

*This two part workout will task your grip and lungs. Our goal is unbroken reps. The carries will get difficult! Part two should be constant movement. Try to shoot for 6+ rounds on part two.

WOD DATE AND TIME: Sunday 3/8 during Open Gym (7am – 11am). Just another reminder we will not have Open Gym on Saturday 3/7 as we will be hosting the Granite Games Spring Throwdown.