Cleaning Out Cubbies
We are asking everyone who has shoes, bags, etc. on any of the shelves in the Toaster or Mobility Room or in the cubbies in Southie Green and Orange to take them home for the next few days. We need the areas to be clear to make room for the Southie Showdown this weekend. Once the Showdown is over, you are more than welcome to bring your shoes back and leave them at the gym again on Monday. We thank you in advance for your cooperation!
Last Chance for Paleo/Performance Weigh ins!
Just a reminder, we’ll be holding the final weigh-ins for the Paleo/Perfomance Challenges tonight during evening classes, and tomorrow morning. If you can’t make it in during one of these times, stop by the desk and ask a coach for help asap.
WOD
“Fight Gone Bad!”
Three rounds of: Wall-ball, 20,14 to 10 ft (Reps)
Sumo deadlift high-pull, 75,55 (Reps)
Box Jump, 20in box (Reps)
Push-press, 75,55 (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Level 2/1 (65,35)
Conditioning Class: WOD
EMOM 20
Odd – 12/10 Calories on Assault Bike
Even – 100m Sprint
Conditioning Class: Core
Accumulate 20 perfect, slow & controlled back extensions. Rest as needed between sets.
Then, complete 3 x 10-15 GHD sit ups.