GritWod with Class today Today Monday 1/2 – One box only. All Levels Classes in Southie Green at 530am, 630am, 9, 11, 12, 4pm, 5pm, 6pm, 7pm. Bootcamp is on at 6:15am Tuesday 1/3 – Normal Schedule Glute Activation Tabata Supermans -Hold the static position for the 10s Rest Strength Deadlift 3-3-3-3-3 WOD 5 Rounds […]
Sunday 1/1 – All levels classes in Southie Green at 11am and noon – New Years Day WOD! Warm Up With General Classes WOD “2017″ 400m Run 20 Kettlebell Swings (2,1.5) 17 Burpees 400m Run 20 Box Jumps (24,20) 17 Burpees 400m Run 20 Toes to Bar 17 Burpees Run 400m 20 WallBalls 17 Burpees […]
Saturday 12/31 – No classes in orange. All levels classes in Green @ 8,9,10,11, 2pm, noon intro, no mobility class today. Warm Up With General Class Core 2 Rounds 30s Bandy Side Steps Left 30s Bandy Side Steps Right 30s Glut Bridges- weighted 30s Pistols or SL squat to a Box Right 30s Pistols or […]
Weekend Holiday Schedule Friday 12/30 – All Levels Classes in Southie Green only @ 5:30am, 6:30am, 9am, 11am, 12pm, 4pm, 5pm, 6pm, 7pm. Saturday 12/31 – No classes in orange. Normal schedule in Green. All levels classes in Green @ 8,9,10,11, 2pm, noon intro, there will be on mobility class today. Sunday 1/1 – All […]
Thurs 12/29 – All Levels Classes in Southie Green only @ 5:30am, 6:30am, 9am, 11am, 12pm, 4pm, 5pm, 6pm, 7pm Skill Rope Climb Strength 1. Press 5-5-5-5 2. Push-press 2-2-2-2 WOD 10 Minute AMRAP 5 Deadlifts (275,185) 10 Push-ups 1 Rope Climb ADV- wear a vest for the WOD or 5 Strict Handstand Push-ups – […]
Wed 12/28 – All Levels Classes in Southie Green only @ 5:30am, 6:30am, 9am, 11am, 12pm, 4pm, 5pm, 6pm, 7pm Strength Feel free to hit some strength during the class warm up – suggested – back squat and/or weighted pull ups and be ready to go when class starts the WOD. WOD Tabata 1. Wallballs […]
Tuesday 12/27 – All Levels Classes in Southie Green only @ 5:30am, 6:30am, 9am, 11am, 12pm, 4pm, 5pm, 6pm, 7pm Warm Up With General Class Strength Front Squat 3-3-3-3-3 WOD 20 Squat Cleans (135/95) 30 Burpee Lateral Jumps 40 Chest to Bar Pull-ups 30 Burpee Lateral Jumps 20 Squat Cleans *Coaches tip* – pick a […]
Monday 12/26 – All levels classes in Southie Green @ 11am, 12pm, 3pm Open Gym 1-3 Warm Up With General Class Partner WOD 100 Calorie Row 90 Box Jump Overs 80 Calorie Row 70 Kettebell Swings (2,1.5) 60 Calorie Row 50 Toes to Bar 40 Calorie Row 30 Synchronized Push-ups 20 Calorie row 10 Synchronized […]
Saturday 12/24 – All Levels classes @ 8,9,10,11, mobility class @12pm , no intro. Warm Up With General Class Midline 3 Rounds- 40s work:20s Rest 1. Plank up and Overs 2. BB Wipers 3. BB Rollouts WOD 800m Run Then 3 Rounds 20 Thrusters (95,65) 80 Double Unders Then 800m Run *coaches tip* – in […]