A) Hang Snatch 2-2-2-2-2 Working to a double at 75% 1RM B) Snatch Grip Push Press 50(3×8) C) Close Grip Overhead Squat 3×5 Bar Only 8/24 A) Hang Clean + Front Squat 4(1+2) Note: Working Sets 60-75% 1RM CJ B) Back Jerk 4×2 Note: Working Sets 60-75% 1RM CJ C) KB Goblet Squats 5×5 w/ […]
September Bootcamp! Mondays & Wednesdays, 6:30AM – 7:30AM Special Rate: $99/month! Get back on track This Fall with our September Boot Camp & Conditioning Classes. Just two hours out of your whole week can and will make a big difference in your health and wellness! This program is great for weight loss, extra conditioning training, […]
Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings […]
Weekly Strength/Benchmark Schedule – Click Here Warm-up Run 1 Loop w/ Medball 2 Rounds :40 on/:20 off -Medball Burpee Ground to Overhead -Medball Hamstring Curls -Medball Knee Tucks Strength Back Squat 3-3-3-3-3 WOD 10 Minute AMRAP 5 Burpee Pull-ups 10 Wallballs 20|14 Level 1- 14|10lb Ball CFS Endurance Sunday – Southie Orange 10AM Partner Endurance […]
Saturday Line-Up! Looking to get a sweat 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 we offer an additional mobility class in Southie Green […]
Saturday Line-Up! Looking to get a sweat 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 in […]
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 […]
Emily A) Clean & Jerk 3-3-3-3 Note: Working sets 60%-75% 1RM B) Clean High Pull 80×2 90×1 100×1 110×1 C) Jumping Back Squat 3×5
Warm Up 2 Rounds :30 on/:10 off Burpees Good Mornings Step Ups Hang Muscle Snatch Burpee Step Up & Over Overhead Squat Strength EMOM14 Odd- 3 Deadlifts Even- 3 Seated Box Jumps- add weight if able WOD 15-12-9 Snatch (135,95) Burpee Box Jump Over Level 2- (115,75) Level 1 – (95,65) Extra Work “Ringer 1” […]
Click Here – for Weekly Benchmark/Strength Schedule – Plan Your Week Around YOUR Workouts! Warm-up 3 Rounds :30 Work/:30 Active Rest -Row Hard/Row Easy (increase pace on working intervals as you go along) 1:00 Rest and Rotate 3 Rounds :30 Work/:30 Active Rest -Burpees To Target/Pull Up Hang Strength E2MOM for 10:00 Bench Press- 3 […]