Warm Up/Accessory 2 Rounds for Quality 10 L-Pull-ups 20 Weighted Sit-ups (w KB) 30 Hollow Rocks *Sub a 1 minute L-sit hold for the 10 L pullups, or use a band at the ankles WOD (40 min cap) 3 Rounds 800m Run 20 Toes to Bar 30 Kettlebell Lunges (2,1.5) 200m Farmer’s Carry (2, 1.5) […]
Save the Date: In-House Oly Meet Saturday August 26th! Sign up to throw down in our In-House Oly meet! This is an excellent opportunity to get out of your comfort zone and test the waters of olympic lifting competition in a fun, friendly and familiar atmosphere. All ability levels. Singlets are not required! Please click […]
Warm-up 5 Min Deck of Card Warm Up Diamonds – Strict Pull Ups Hearts – Burps Clubs – Air Squats Spades – Hollow Rocks Accessory 2 Rounds 50’ Banded Side Steps (each way) 50’ Monster Walks (forward and backwards) Strength Box Squat 3-3-3-3-3 *Add chains if able WOD 15-12-9-6-3 Burpee Pull-ups Front Squats (155,105) Level […]
Warm Up 2 Rounds With a Kettlebell 30 Toe Taps on Kettlebell 20 Side Bends per side 10 Single Leg Deadlift per side 5 Windmills per side Strength Deadlift 3-3-3-3-3 WOD 10 Minute AMRAP 10/8 Calories Bike/Ski Erg 15 Power Snatches (75,55) Level 2- 65,45 Level 1- 55,35 CFS Endurance Class: Sunday 10AM – Southie […]
Reminder: Reduced Schedule Today! We will be running a reduced schedule today: There will be no classes in Southie Orange. Early bird Open Gym/non-coached competitors class at 6AM. All Levels classes will be held in Southie Green at 8AM, 9AM, 10AM, 11AM & 2PM. Babysitting will be from 9AM-11AM. Mobility class & Intro class at […]
Saturday Schedule Update! We will be running a reduced schedule this Saturday, 8/12. There will be no classes in Southie Orange. Early bird Open Gym/non-coached competitors class at 6AM. All Levels classes will be held in Southie Green at 8AM, 9AM, 10AM, 11AM & 2PM. Babysitting will be from 9AM-11AM. Mobility class & Intro class […]
Saturday Schedule Update! We will be running a reduced schedule this Saturday, 8/12. There will be no classes in Southie Orange. Early bird Open Gym/non-coached competitors class at 6AM. All Levels classes will be held in Southie Green at 8AM, 9AM, 10AM, 11AM & 2PM. Babysitting will be from 9AM-11AM. Mobility class & Intro class […]
Saturday Schedule Update! We will be running a reduced schedule this Saturday, 8/12. There will be no classes in Southie Orange. Early bird Open Gym/non-coached competitors class at 6AM. All Levels classes will be held in Southie Green at 8AM, 9AM, 10AM, 11AM & 2PM. Babysitting will be from 9AM-11AM. Mobility class & Intro class […]
Warm-up Run 400m, then: Double Tabata (4x) 1. Plank-ups 2. Hollow Rocks 3. Jack Knives 4. Sit-ups Grab a band 2 Rounds: 10 Bandy Good Mornings 10 Bandy Side Steps Each Way WOD 2 Rounds 400m Run 20 Deadlifts (225,155) 400m Run 30 Chest to Bar Pull-ups 400m Run 40 Kettlebell Swings (2,1.5) Level 2 […]
Whether you’re working towards your first muscle-up or looking to make them more efficient, gymnastic drills are always beneficial. Check out our quick video on a drill you can do in and outside of class! Warm-up EMOM 9 1. 15/12 Cals on Rower 2. 12 False Grip Ring Rows 3. 15 Wallballs Skill Muscle-up Ring […]