WOD “Kelly” 5 Rounds 400m Run 30 Box Jumps 30 Wallballs Level 3 -4 Rounds Level 2- 4 Rounds, 20 Reps of each Level 1- 4 Rounds, 200m Run, 15 reps of each Conditioning Class Tabata Airdyne for Cals Rest 2 Minutes Tabata Burpees Rest 2 Minutes Tabata Row for Cals Rest 2 Minutes Tabata […]
Warm Up 2 Rounds w/ empty barbell: 10 Jumping Squats 10 Strict Press 10 Hang Muscle Snatch World’s Greatest Stretch 1. Mid Hang Muscle Snatch 3 @ 50%, 3 @ 55%, 3 @ 60%, 3 @ 65% 2. 1 Push Jerk + 1 Split Jerk 5 @ 75% 3. High Bar Back Squat 5 x 5 […]
Strength Snatch (full squat) 2-2-2-1-1-1 Level 1-Power Snatch/OHS WOD 25-15-10 Toes to Bar Overhead Squats (95,65) Pistols Level 2- 20-15-10, (75,55) Level 1- 15-15-10, (65,35) Mobility Class Lower Body
Just a reminder, there will be no yoga class this Sunday at 10am. Thoughts from one of our awesome members, Steve Yetman: Have you ever wondered how far one good deed can really go ? Some of us have seen the movie Pay It Forward, some have not. But I am sure that at least […]
Warm Up 15 Burpees for Max Height Spend 5-10 Minutes Mobilizing Snatch Max Out! Clean & Jerk Max Out!
Memorial Day Schedule We’ll be holding a reduced schedule this Monday (5/26). Classes will be held in Southie Green at 9am, 10am and 11am only. The schedule for the remainder of the weekend remains the same. See you then! Congratulations! We want to wish a big congratulations to to Sarah (aka Borg) and Ben on […]
Warm Up 3 Rounds 3 Tall Cleans 3 Front Squats 3 Push Jerk 3 Split Jerks Clean & Jerk 5×2 @ 70% Snatch Balance 3×1 @ 100-115% Clean Pulls 5×3 @ 100%
Congratulations to everyone who participated in the In-House Throwdown on Saturday! It was great to see you all work so hard across all four workouts. We’re very proud of the effort each and every one of you showed. We’d like to extend a big THANK YOU to all of our judges and volunteers who helped […]
Strength Power Snatch 2-2-2-1-1-1 WOD 5 Rounds In 3 Minutes complete 400m Run then AMRAP Kettlebell Swings (2,1.5) Rest 1 Minute Level 2 (1.5,1) Level 1 (1,0.75) At Home WOD 10-20-30 Jack Knives Bounding Lunges Burpees
In-House Throwdown Details As you all know, the 2014 In-House Throwdown is THIS Saturday! Just a reminder, all regularly scheduled classes will be cancelled on Saturday (5/17) due to the Throwdown. We hope that you can join us on Saturday even if you are not competing. Come by for a while, cheer on your friends, […]