Benchmark: “Badger”

Petra - #tbt
Petra – #TBT

Endurance class will meet at Moakley Track tonight at 6pm. See you there!

Superhero 5K
Calling all Endurance Class participants! The 8-week program is almost over, so it’s time to start planning for our 5K test (and hopefully PR!). The Southie crew will be participating in the Superhero 5K on Sunday, October 26 in Cambridge, MA. This will be an excellent test of your endurance training on a great course. You could even dress up as a superhero if you wanted! Even if you haven’t been training with the Endurance classes, we hope you can step outside of your comfort zone and join the Southie crew for this race. It will be a good time!
To sign up, please click HERE and use the code SOUTHIE20 to receive 20% off of your registration.

Speaking of Super Heroes…The workout “Badger” is in honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.


3 Rounds
30 Squat Cleans (95,65)
30 Pull-ups
800m Run

Level 2 (75,55), 20 reps
Level 1 (65,35), 15 reps

Conditioning Class: WOD
Cals on Rower
Cals on Airdyne
Complete 20 dubs after each round.

Conditioning Class: Core
100 Perfect Hollow Rocks
-Every time you stop, complete 5 burpees.