Conditioning WOD is your warm up Bike/ Ski Erg 30s work:30s Rest for 10 MInutes Report Total Calories Skill Handstand to forward Roll Can work on it from a wallclimb Test Max Freestanding handstand hold Strength/Oly EMOM14 Odd- Deadlift 5 Reps @80% Even- Push-jerk 3 Reps @80-85% WOD 10 Minute AMRAP 10 Burpee Box Jumps […]
Another Nutrition Challenge has come to an end, and once again we could not be happier with the results and more proud of everyone who participated. Sticking to any new nutrition regiment for six weeks is extremely difficult; however, forming these new habits can help improve your overall health and yield amazing results in the […]
Warm-up/Shoulder Stability -Arm-bar stretch -Turkish Get-up 20 Turkish getups at a medium weight. Alternate arms for each rep. Oly Snatch 3×3 @80% 2×2@85% 1@90% 1@95% 1@100% WOD 1 1000m Row 30 Front Squats (195,135) Rest 5 minutes WOD 2 800m Run 30 Strict Handstand Push-ups (work on kipping if you are not proficient at […]
Warm-up With General Classes Partner WOD 1 12 Minute AMRAP 50 Double unders Each (both athletes work at the same time) or 300m Run As a Team 40/30 Calorie Row -One partner works at a time on the Row. Accumulate as many Rounds/Calories as possible. Rest 3 minutes Partner WOD 2 10 minute AMRAP 40 […]
Classes at 9am and 10am only today. There will be no 11am or 12pm class. Happy Easter! Skill Dumbbell Snatch Strength Squat Clean 3-3-3-3-3 WOD 30s work:30s Rest Complete 4 Rounds at each station then rotate 1. Assault Bike 2. Kettlebell Lunges (1.5,1) 3. SA Dumbbell Snatches 4. Toes to Bar Strength Schedule Tuesday – […]
Important Parking Announcement Our neighbors at Cassanova (the business to the left of Southie Orange) are moving out and need our cooperation with parking. They’ve been kind enough to allow us to share their parking during busy times; however, parking in front of their space will be off limits for the next few days. A […]
Warm Up 3 rounds: 3 good morning 3 power clean 3 front squat 3 push jerk Power clean + power jerk 4x(2+2) light Clean pull + clean + jerk 5x(1+1+1) @ 80-85% Push press 5×3
Warm-up With General Classes Skill Max Effort L-Pull-up Max Effort L-sit WOD (20 Minutes) 5 Rounds 10 C2B Pull-ups 15 Deadlifts (185,125) 20 Box Jumps
*The 4pm & 5pm classes will run as scheduled. Friday Night Lights heats will run from 6pm – 8:00pm. Friday Night Lights Finale – TONIGHT! We want to celebrate another great Open season and all of your accomplishments together with a final Friday Night Lights for the season. We hope to see lots of you […]