Warm Up With a PVC: 10 lateral burpees 10 muscle snatch 10 overhead squats 10 sots press Mobility Shoulder rolling w/ peanut Muscle Snatch 5 x 2, ascending Snatch 5 x 3 @ 70% Overhead Squat 3 x 3, ascending Cashout 3 x 10 GHD sit ups
Fuel Bar Reminder Just a reminder, products from the fuel bar can now be charged to your account! This includes Rx Bars, SFH protein packets, Kill Cliff, Fuel for Fire, and water. To charge an item to your account, please just fill out the log sheet at the desk in Southie Green. Charges from the […]
We are extremely excited to introduce our newest member of the month, Matt Whalen! From the first day Matt walked into the gym, he has been a hard worker with a great attitude and a friendly face to all . In fact, in Matt’s first month here, Coach Beretta actually said to the rest of […]
Strength Strict Press 3-3-3-3-3 -Between sets complete a max set of dead hang pull-ups WOD 4 Rounds 10 Toes to Bar 15 Kettlebell Swings (2,1.5) 20 Box Jumps Level 2- (1.5,1) Level 1- (1,0.75) At Home WOD 10-9-8-7-6-5-4-3-2-1 Burpees Lunge Jumps (each leg)
** Please wear socks, pants or any form of lower leg protection to help prevent rope burn ** Skill Rope Climbs WOD 5 Rounds Row 250m Run 200m 2 Rope Climbs Rest 2 Minutes Level 2- 1 Rope climb or 2 10 ft climbs Level 1- 3 Pull to stands
Do you ever find yourself sucking wind during long endurance workouts? Or slowing down during the running portion of any WOD? Are you a dedicated runner looking to improve your running technique and speed? Or are you interested in getting out of your comfort zone and training for your first race? If you answered “yes” […]
Today we look at using different kinds of pull-ups with the goal of developing upper body pulling strength. Pull-ups are a staple exercise, as basic and fundamental as the push up, sit up, and air squat. Gymnasts, soldiers, body builders and prison inmates recognize the simplicity and value of regular and progressive incorporation of the […]
Each one of us has a unique body, mind, interests, talents, and personality that distinguish us from every other person on the universe. These differences are what make us want to be around each other. Aren’t you curious about the person standing next to you? Learning about their background, experiences, and views? I know that […]
Saturday August 2nd…what can I say about that day? Finding the right words is tricky, but the first thing I want to say is thank you. A special thank you to Goose, Ames and the Southie community, and an additional thank you to the 40+ other gyms that participated in the workout, helped to raise […]
Strength Push-jerk 3-3-3-3-3 WOD 3 Rounds 15 Squat Cleans (115,75) 15 Shoulder to Overhead Level 2- 95,65 Level 1- 75,45 At Home WOD 3 Rounds 1 Minute On: 1 Minute Off Max Reps Air Squats Max Reps Sit Ups max Reps Push Ups