Warm Up 10 Burpee Lateral Jumps then.. 30s Work|10s Rest -Jump Rope Singles -Banded Strict Press -PVC Around the Worlds -Jump Rope – Double Unders -Banded Side Steps with arms Extended in OHS -Pass throughs in a Quarter Squat -Jump Rope Doubles or Triple Attempts -Banded Monster Walk -Pass Throughs in a Full Squat Mobility […]
Warm-Up Coach’s Choice Mobility Glute Rolling Pigeon Stretch Strength EMOM15 1. Bench Press- 5 Reps 2. Pendlay Row- 5 Reps 3. Rest WOD 3/2.5 Mile Bike -Then 2 Rounds- 10 Single Arm Snatches 50|35 50ft OH Walking lunge R 10 Single Arm Snatches 50ft OH Walking Lunge L Level 2- 40|25 Level 1 – 30|15
Sunday Runday Funday!!! We’re taking on the Malden 5 Miler/Half Marathon and we want you to run with us! This is a local race with a great block party immediately following your run! Teams of 25+ receive their own team tent with a supply of food and drinks! The Registration deadline is 2/1. Be sure […]
Warm-up 40s Work|10s Rest -Slider Glute Bridges -Squat Hold w/ Med Ball in front Rack -Slider Push-Up to Press Out, R -Hollow Hold -Slider Push-Up To Press Out, L -Superman Hold -Slider Body Saw Mobility Hamstrings -Rolling -Stretching Skill Rope Climbs Strength E2MOM14 Deadlift 5 Reps @ 65% 3 Reps @ 75% 3 Reps @ […]
Hollow Rock Challenge & Core Strength When most of us think of a solid core or core strength we envision someone with a rock hard six pack. Although an individual may have visible muscles within the abdominal region, it does not necessarily mean that they possess core strength. CrossFit, in and of itself, is a […]
Warm Up 2 Rounds 45s Work|15s Rest -Inchworms -Slow Mountain Climbers -Scorpions -Spiderman Crawls Front to Back Mobility Chest Rolling and Stretching Conditioning/Core EMOM10 Odd- 12|10 Cal Row Even 1- Plank Hold Even 2- Hollow Rocks Even 3- Knee CrossOvers in High Plank Even 4- Bicycle Abs Even 5- Plank Ups ADV – 15|12 Cal […]
Warm Up 2 Minute Jump Rope 20 Downward Dog Toe Touches Double Under Drills -Then- 2 Rounds 30s On|10s Off Double Under Practice Stiff Legged Deadlifts Front Squats —- High Plank Shoulder Taps Muscle Cleans Thrusters 5 Inchworms with 3 Push Ups Mobility Calves & Shoulders Strength E2MOM12 Thruster -3 Reps* *Building in weight WOD […]
Warm-Up 2 Rounds 10|7 Cal Bike 30s Ring Support Hold 10 Barbell Good Mornings 10 Reverse Lunges Mobility Glute Rolling Pigeon Stretch Strength E2MOM10 Reverse Lunge 10 Reps- 5 Each Side WOD 3 Rounds 15|10 Cal Bike 15 Deadlifts 225|155 15 Ring Dips Level 2- 185|125, 10 Ring Dips Level 1 – 95|55, 7 Ring […]
Holiday Schedule Saturday 1/1 – Happy New Year!!! All levels classes in Southie Green at 11am and 12pm. Non-Coached class with Goose – 10am Kick off Sunday 1/2 – Normal Schedule Warm-up 2 Rounds 30s Each Round -Russian Swings* -Step-ups** -Double Crunch -Squat jumps -Bent-Over Rows -Burpees -Rest *American Swings round 2 **kb weighted step […]