Dantastic & Morgan Weekly Strength/Benchmark Schedule – Click Here Warm-up Coaches Choice Strength Bench Press 3-3-3-3-3 WOD 1000m Row/Ski 1 Mile Bike 1000m Ski/Row *Complete one of two 1000m on the Ski Erg. Stagger the start if there are not enough bikes CFS Endurance Sunday – Southie Orange 10AM Endurance Chipper 100 Double Unders 90m […]
Small Saturday Sweat! Looking to get a WOD in with a smaller group this Saturday? Check out our L1/L2 classes in Southie Orange. It’s the same great class without the crowd! Class times are at 9:30AM and 10:30AM. After class stay to mobilize with us! Every Saturday at noon we offer an additional mobility class […]
August Achievements Congratulations on all of your August Accomplishments and closing out this summer with a bang! We can’t wait to see what September brings! If we missed a PR please let us know, we love to celebrate your progress! Scroll down to check out the Achievement board and our updated Deadlift, “Helen” and “Kelly” […]
The Showdown is Coming… We’re excited to announce that our 9th annual Southie Showdown will be held on September 21st & 22nd! This is a two-day individual competition designed to challenge first-time competitors, fire-breathers and everyone in between. We have three divisions – Advanced, Rx, & Intermediate and expect over 250 athletes to compete! With […]
Warm-up In 5 minute Complete 30/25 Calorie Row 100m KB Carry Then AMRAP Russain Swings Midline 30-20-10 Hollow Rocks Plank KB Drags WOD 40-30-20-10 Calorie Row Kettlebell swings (1.5|1) Box Jumps 200m KB carry after each round Level 2- 1|0.75 Level 1 –0.75|0.5 Extra Work 3 Rounds 100ft DB Walking Front Rack Lunge 50’s|35’s 10 […]
A)Snatch Balance 3-3-2-2-1-1 Note: Working to 100% 1RM Snatch B)Snatch Pull from Hip 4×3 Note: Working Sets 80-95% 1RM Snatch C)Front Squat w/ Pause 5×3 w/ 2 second pause each rep Note: Working range 60-80% 1RM FS
Warm Up Tabata Rotating Movements High knees Air Squats Straight Leg Kicks Burps Burps Straight Leg kicks Air Squats High Knees Skill Ring Dip Muscle-up Strength E2MOM8 Front Squat 3 Reps (moderate weight- 75-80%) 3-1-0-0* *Slow negative 3-2-1 mississippi, 1 second pause, explode from the bottom Then EMOM5 1 Heavy Rep (85-90%), no pause WOD […]
Mark – KB Around the Worlds Labor Day Schedule Update We will be running a reduced schedule this weekend for Labor Day… Today – Sunday – Normal Schedule Monday – All Levels Classes at 9AM & 10AM only today. Goose will be here at 8AM hitting the WOD during Open Gym if anyone wants to come […]
Labor Day Schedule Update We will be running a reduced schedule this weekend for Labor Day… Today – Saturday – 1 box only – There will be Open gym from 6-8am -Classes at 8am, 9am, 10am, 11am &2pm. Mobility is cancelled. No babysitting. The Introductory class will run as scheduled at Noon. Sunday – Normal […]
Labor Day Schedule Update We will be running a reduced schedule this weekend for Labor Day… Today Friday – Normal schedule until the evening. At Night we will be adding a 3pm class and dropping the 7pm. All levels classes will be in Green at 3pm, 4pm, 5pm & 6pm. Saturday – 1 box only […]