*4th of July Schedule UPDATE*
Wed July 3rd – Normal morning and afternoon schedule. In the evening we will be running All Levels Classes in Southie Green only with classes at 3, 4, 5 & 6pm. There will no 7pm class and no PM classes in Orange.
Thurs July 4th – 9 & 10am classes only. Go America!
Friday July 5th – No morning classes in Southie Orange. All Levels classes will be held all day in Green at 530am, 630, 9, 11, 12, 4, 5, 6 & 7pm.
Saturday July 6th – No classes in Southie Orange. All levels classes will be held in Southie Green at 8,9,10,11 & 2. Intro, Mobility are as normally Scheduled.
Honoring Justin Poitras – WOD and Memorial Ride
On Saturday 7/13 we will be coming together as a community to honor our friend Justin Poitras. Justin was a former marine and a Boston Firefighter. As many of you know, He died July, 4th 2018 from a head injury he sustained in a collision when riding his motorcycle. Justin has saved 6 lives with his healthy, thriving organs that were donated shortly after his passing. There was a recent article “Heart To Heart” which featured one of the organ donor recipients, his progress and how he met Justin’s family. You can find the article HERE The following day there will be a memorial ride in honor of Justin hosted by The Six One Seven Ruff Riders Prospects. Details are below
The Six One Seven Ruff Ryders Prospects would like to welcome you to join us in celebrating the life and memory of United States Marine and Boston Firefighter, Justin Poitras. On Sunday, July 14th at Florian Hall, we’ll host a memorial ride which is open to all clubs and independent riders followed by a gathering of family and friends, both old and new. Join us while we enjoy music, food, drinks, and raffles as we honor Justin through our fundraising efforts. All proceeds from the event will be donated to the Boston Firefighters Burn Foundation on behalf of the Poitras Family.
Warm-up
Row 1000m
Then:
2 Rounds w/ Sliders on platforms
:45 on/:15 off
-Push Ups w/ Knee Tucks
-Mountain Climbers
Mobility
Chest Rolling
Banded Stretching
4th of July Abs
100 Hollow Rocks
Every time you break- 15 Abmat Sit-ups
Scaled- 60 hollow rocks or 100 bicycle abs- Every time you break 10 Abmat Sit-ups
WOD
1000m Row
60 Push-ups
Rest 2 Minutes
1000m Row
40 Push-presses (95,65)
Rest 2 Minutes
1000m Row
20 Ring Dips
Level 2- 75,50
Level 1- 50,35, Bench Dips
ADV – 115/80, 20/10lb weight vest on bodyweight movement couplets
Extra Work
8-6-4
Ring Muscle Up
Squat Clean (205/145)
Scaled
8-6-4
Bar Muscle Up*
Squat Clean (165/110)
*use bands where necessary