We will be running one box only all week Between Xmas and New Years for All Levels classes. Come on in and get your fitness on!
Today – Thurs 12/28 – All Levels Classes in Southie Green only @ 5:30am, 6:30am, 9am, 11am, 12pm, 4pm, 5pm, 6pm, 7pm
Friday 12/29 – All Levels Classes in Southie Green only @ 5:30am, 6:30am, 9am, 11am, 12pm, 4pm, 5pm, 6pm, 7pm
Saturday 12/30 – No classes in orange. Normal Schedule in Green. All levels classes in Green @ 8,9,10,11, 2pm, mobility @ 12, Oly at 11am, noon intro.
Sunday 12/31 – New Year’s Eve – 9am, 10am and 11am. Endurance class is also still on today @ 10am.
Monday 1/1 – Happy New Year!!! All levels classes in Southie Green at 11am and noon.
Tuesday 1/2 – Normal Schedule
SKI WEEKEND
The fall weekend was such a success we decided to plan a follow up trip to Killington, VT for a ski weekend! We rented a 5,000 square foot house for 3 nights, February 1st-4th (Thursday-Sunday). The house has a hot tub, pool table, and is walking distance to Killington’s night life. Families and non-skiers are welcome too. The cost for the weekend is $250/person. To reserve a spot click HERE. It’s going to be a blast! Don’t miss out!
Warm-up
Partner Up!
P1: 15/12 Cals on Rower
P2: Strict Pull Ups
Switch
P1: 15/12 Cals on Rower
P2: Reverse Lunges
Switch
Skill
Pistol
Accessory
3 x 10 Ring Rows
Complete each set with a different hand position
– Overhand
– Neutral
– Underhand
ADV- Single arm Ring Row
Try a few single arm pull-ups. A band can be used for pulling assistance with the no pull-up bar hand.
Strength
Push-press
3-3-3-3-3
WOD
In 4 Minutes complete
30/25 Calorie Row
20 Pistols
Then AMRAP Strict Pull-ups
Rest 1 Minute
In 4 Minutes complete
30/25 Calorie Row
20 Pistols
Then AMRAP Chest to Bar Pull-ups
Rest 1 Minute
In 4 Minutes complete
30/25 Calorie Row
20 Pistols
Then AMRAP Chin over bar Pull-ups
Level 2- 25/20 Cals
Level 1- 20/15 Cals
ADV – wear a vest
*Coaches Tip*- Consider scaling with bands to get full range of motion during each type pull-ups