Weekend Schedule
Friday July 3rd – 5,6,7,8,9,11am & Noon Classes. We will be closing at 1pm.
Saturday July 4th – We will be hosting a 9 & 10am class at Moakley Park. (less than 1 mile for the gym) Registration is not required, all are welcome. There is a parking lot which usually has spots available as well as street parking.
Sunday July 5th – Normal Schedule. CrossFit at 9 & 10am. CTX at 11am. Registration is required through the ZenPlanner app.
Due to limited participation, we have suspended All Zoom WODs moving forward.
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Today we will be honoring 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 was a long time member and had been interning as a coach. Justin saved 6 lives with his healthy, thriving, organs that were donated shortly after his passing. There was an article written last year “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
Warm- Up
200m Sandbag Run
Then:
2 Rounds
:30 on/:10 off
Plank Hold Odd Object Pull Throughs
5 Odd Object Bent Over Rows and then Static Top Hold for the Remaining Time
Banded Glute Kick Back Right
Banded Glute Kick Back Left
Inchworms w/ Push Up
Mobility
Glute & Lumbar Softball Roll
WOD
“Poitras”
In 31 Minutes
Buy-in-
42|34 Calories on the Assault Bike*
Then AMRAP
7 Bent Over Sand Bag or Odd Object Rows 48|36
4 Deadlifts 335|225
18 Push-ups
400m Run
Every other 400m Run, starting with the first one, complete with a 48/36lb sandbag. If you do not have a sandbag work in an odd object such as a kettlebell or medicine ball.
*Schwinn Bike buy in = 63|51
Bike Sub/Modification
Ladies= x0.8 Calories (34 Cals)
Ski erg= x1.25 Calories
Rower= x1.5 Calories (same as Schwinn Bikes)
Run = 600m buy in
Level 4- 315|205
Level 3- 275|185
Level 2- 225|135
Level 1- 145|95
31- Years of Age
42- Engine Number
7-4-18- Date of passing
Extra|Core Work
30-20-10
V-ups
Kb Bear PositionPull throughs (53|35)
Bicycle Abs X 3
Plank Ups